Progressive muscle relaxation

Progressive Muscle Relaxation

Progressive muscle relaxation is an exercise that reduces stress and anxiety in your body by having you slowly tense and relax each muscle group. This exercise can provide an immediate feeling of relaxation, but it's best to practice frequently. With practice, you will become more aware of when you are experiencing tension and you will have the skills to release and let go of the tension. During this exercise, each muscle should be tested but not to the point of strain. Pay special attention to the feeling of releasing tension in each muscle and the resulting feeling of relaxation. 

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Preparing for relaxation

When you are beginning to practice progressive muscle relaxation exercises keep the following in mind:

• Physical injuries - If you have any injuries, or a history of physical problems that may cause muscle pain, always consult your doctor before you start.

• Select your surroundings - Minimise the distraction to your five senses. For example; turn off the TV and radio and use soft lighting.

• Make yourself comfortable - Use a chair that comfortably seats your body, including your head. Wear loose clothing and take off your shoes.

• Internal mechanics - Avoid practicing after big, heavy meals, and do not practice after consuming any intoxicants, such as alcohol.

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