Progressive Muscle Relaxation

by (Osteopath )

PROGRESSIVE MUSCLE RELAXATION

Now, I want you to release your shoulders from your ears, unclench your jaw and take a deep breath in, and now, out. Did you realise that you were EVEN carrying tension in these areas and, do you know for HOW long you were tensing for? If you answered no to both questions, then Progressive Muscle Relaxation (PMR) may be the perfect tool for you to become more aware of how your body responds to stress, anxiety or fear. PMR is a relaxation sequence of tensing an area of the body for 5 seconds and relaxing for 10 seconds. Like with learning any new skill, the more practice you do, the better you will become at noticing how your muscles react to stress and, most importantly, how to train them to respond differently!

 

Progressive Muscle Relaxation setup

TIPS

  • Tell your muscles to ‘let go’or ‘relax’
  • Schedule practice into your diary!
  • Be comfortable: sit in a supportive chair, wear loose clothing, take your shoes off
  • Minimise distractions: Dim the lights, mute your phone and pop away in another room
  • If you have any physical injuries, please consult a Stay Tuned practitioner or your doctor before beginning

 

PROGRESSIVE MUSCLE RELAXATION SEQUENCE

  1. Make a tight fist with your right hand
  2. Tense your right bicep.
  3. Repeat steps 1 & 2 on the left side
  4. Raise both your eyebrows as high as possible
  5. Squeeze your eyes tight shut
  6. Open your mouth wide like you’re yawning
  7. Look to the ceiling – careful if you have neck issues
  8. Bring your shoulders up to your ears
  9. Get your shoulder blades to touch each other – this will naturally push your chest forward
  10. Fill up your lungs with air
  11. Squeeze your buttocks together
  12. Tighten your right thigh
  13. Pull your right toes towards you to stretch the calf muscle – do this slowly & carefully to avoid cramps
  14. Repeat steps 12 & 13 on the left side.
  15. Curl your toes down

Dr. Tram Tran (Osteopath)


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