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“Progressive muscle relaxation” is a popular exercise used by physical therapists to help release any extra stress, anxiety, and tension that is pent up in your body, muscles, and joints.

In one recent study it was found that progressive muscle relaxation can help reduce stress, anxiety, and fatigue, as well as improve quality of life in individuals with mental health problems. In another study it was found that progressive relaxation can reduce feelings of depression, confusion, and tension in young athletes.

Stress has both mental and physical components. We often think about the stress created by a relationship, or job, or bad experience as only something that lives in our minds, but we also carry it around in our bodies as well.

This exercise focuses on the physical components of stress, how it lays dormant in our bodies, and how to release it. Practicing this exercise will help both your body AND mind become more relaxed.

The main goal of the exercise is to shift your attention to different parts of your body, consciously creating “tension” and “relaxation” in each one (ie, “stretching”). Usually it begins with focusing on the muscles in your face and then works all the way down to the muscles in your feet and toes.

It only takes 10-15 minutes to do the whole exercise, but it can do your body wonders and teach you how to physically be a more relaxed person. Try it out for yourself and see how you feel!



Step 1: Getting started

To do this exercise, all you need is a quiet and comfortable place to lay down where you won’t be disturbed.

Start by laying down flat on your back, and letting your body become completely loose. Don’t cross your arms or legs. If you’re worried about falling asleep, you can also try this exercise sitting in a comfortable chair.

Also be sure to wear loose and comfortable clothing and don’t forget to remove your shoes. Take 5 deep breaths before you begin the progressive relaxation.



Step 2: Creating “tension” and “release”

The whole idea of the progressive relaxation is creating “tension” and “release” in every muscle in your body. Here’s how it works:

1. Tension – The first phase is applying muscle tension to a specific part of the body. Focus on one part of your body at a time. Inhale a deep breath, then create tension in the muscle by clenching it as tightly as you can. Try to hold the muscle for about 5 seconds and make sure you really feel the tightness. It may even cause some slight discomfort or shaking, but be careful not to hurt yourself!



2. Release – After holding the tension in the muscle for 5 seconds, release it and exhale. Let the muscle become completely loose and relaxed. And notice the difference between the feelings of “tension” and “release” in each muscle. Continue to let the muscle relax for 10-15 seconds. Then repeat the muscle if it still feels very stressed, or move onto the next body part in the exercise.

For example, take your left hand and squeeze it as tightly as you can for 5 seconds, then release it and let it relax. You’ll be repeating this basic process for each muscle group you choose to focus on.



Step 3: Body parts

Here is a basic outline of the body parts you should try to focus on during the progressive relaxation. Try to follow this specific order, starting at your forehead and ending on your toes:

Forehead – Wrinkle your forehead, try to make your eyebrows touch your hairline for five seconds. Relax.

– Wrinkle your forehead, try to make your eyebrows touch your hairline for five seconds. Relax. Eyes and nose – Close your eyes as tightly as you can for five seconds. Relax.

– Close your eyes as tightly as you can for five seconds. Relax. Lips, cheeks and jaw – Draw the centers of your mouth back and grimace for five seconds. Relax. Feel the warmth and calmness in your face.

– Draw the centers of your mouth back and grimace for five seconds. Relax. Feel the warmth and calmness in your face. Hands – Extend your arms in front of you. Clench your fists tightly for five seconds. Relax. Feel the warmth and calmness in your hands.

– Extend your arms in front of you. Clench your fists tightly for five seconds. Relax. Feel the warmth and calmness in your hands. Forearms – Extend your arms out against an invisible wall and push forward with your hands for five seconds. Relax.

– Extend your arms out against an invisible wall and push forward with your hands for five seconds. Relax. Upper arms – Bend your elbows. Tense your biceps for five seconds. Relax. Feel the tension leave your arms.

– Bend your elbows. Tense your biceps for five seconds. Relax. Feel the tension leave your arms. Shoulders – Shrug your shoulders up to your ears for five seconds. Relax.

– Shrug your shoulders up to your ears for five seconds. Relax. Back – Arch your back off the floor for five seconds. Relax. Feel the anxiety and tension disappearing.

– Arch your back off the floor for five seconds. Relax. Feel the anxiety and tension disappearing. Stomach – Tighten your stomach muscles for five seconds. Relax.

– Tighten your stomach muscles for five seconds. Relax. Hips and buttocks – Tighten your hip and buttock muscles for five seconds. Relax.

– Tighten your hip and buttock muscles for five seconds. Relax. Thighs – Tighten your thigh muscles by pressing your legs together as tightly as you can for five seconds. Relax.

– Tighten your thigh muscles by pressing your legs together as tightly as you can for five seconds. Relax. Feet – Bend your ankles toward your body as far as you can for five seconds. Relax.

– Bend your ankles toward your body as far as you can for five seconds. Relax. Toes – Curl your toes as tightly as you can for five seconds. Relax.

Try to use this exercise as a way to explore your body more.

Pay attention to feelings of stress and tension that may have built up in certain areas of your body. Discover ways to clench and stretch muscles that you may often ignore.

In many ways, this exercise will also help you improve your overall sense of body awareness.



Step 4: Let your whole body relax at once

Once you’ve completed going through each body part, just take 5 extra minutes to let your whole body rest at once. Take 10 more deep breaths, and you’re done!



Optional: Add “relaxation affirmations”

If you want to improve your “progressive muscle relaxation,” try adding simple affirmations to repeat inside your head once you finish each body part. For example, you may want to try saying to yourself:

“I allow myself to feel completely relaxed.”

“My mind and body are at rest.”

“I feel nothing but calm and comfort.”



Download: “Progressive Muscle Relaxation” (MP3)

You can download an audio version of this exercise to help guide you.

Right Click + “Save As:”

Download your version of the “Progressive Muscle Relaxation” here



A healthy reminder…



Conclusion

Progressive muscle relaxation is a great exercise to know about. If you’re someone who suffers from a lot of stress and anxiety that you can’t seem to shake off, this can be a wonderful way to teach your body how to become more relaxed, and make that the default mode for being.



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