Progressive muscle relaxation is a two-step process by contracting and loosening different muscle groups in the body.
Progressive muscle relaxation with regular practice gives you a sense of contraction and relaxation of muscles in different parts of your body. This awareness will help you to recognize and eliminate signs of the first muscle tension that accompanies stress. And so your mind will relax as your body relaxes. Depending on your level of anxiety, you can also combine deep breathing and progressive muscle relaxation.
- Wear comfortable clothes, take off your shoes and relax.
- Wait a few minutes to relax, breathe slowly and deeply
- When you are relaxed and ready, pay attention to your right foot. Focus there for a while and see how you feel.
- Slowly tighten your right foot muscles as much as you can. Count to 10.
- Loosen your right foot. Focus on the flow of tension, Wait for a while in this loose position, breathe deeply and slowly.
- When you’re ready, pay attention to your left foot. Follow the same steps to contract and relax muscles.
- Slowly move towards the upper parts of your body, muscle groups and relax.
- You may need to practice a little the first time, but don’t try to contract your muscles more than you can.
Progressive muscle relaxation steps
Usually the ranking is as follows:
- Right foot*
- Left foot
- Right calf
- Left calf
- Right thigh
- Left thigh
- Right arm and hand
- Left arm and hand
- Neck and shoulders
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