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Wellbeing
Progressive Muscle Relaxation
Wellbeing
Progressive Muscle Relaxation
Wellbeing
Progressive Muscle Relaxation
Summary
Progressive muscle relaxation (PMR) is the practice of tensing and releasing individual muscle groups one at a time to help alleviate stress and anxiety that may be causing muscular tension. PMR can also help with improving sleep quality and promoting overall relaxation, so is a great way to unwind at the end of a tough day.
It’s best to practice regularly and begin to become more aware of how your muscles tense during times of stress and anxiety, and be able to relax them at those times.
Summary
Progressive muscle relaxation (PMR) is the practice of tensing and releasing individual muscle groups one at a time to help alleviate stress and anxiety that may be causing muscular tension. PMR can also help with improving sleep quality and promoting overall relaxation, so is a great way to unwind at the end of a tough day.
It’s best to practice regularly and begin to become more aware of how your muscles tense during times of stress and anxiety, and be able to relax them at those times.
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The technique
Before you start, set aside enough time (about 20 to 30 minutes), and choose a suitable place; somewhere quiet and calm where you can lie down or sit comfortably.
When ready, take a few slow breaths to calm the mind and then focus your attention on each of the following areas in turn.
Start with the forehead and tense the muscle group there for between 5 and 15 seconds, then relax the muscles for about 10 to 30 seconds, paying attention to the feeling of tension melting away.
Breathe slowly and evenly as you do this and keep the rest of your body relaxed.
Work down to the jaw and repeat; tensing the muscle group there then relaxing it. Keep breathing slowly with the rest of the body relaxed.
Continue down the body, tensing and relaxing each muscle group in turn, in the following order: neck, shoulders, shoulder blades / back, arms and hands, chest and stomach, hips and buttocks, upper legs, lower legs and finally the feet.
If you want to spend longer relaxing areas of the body that feel more tense, that’s fine. Just be careful not to tense muscles for too long, especially if it is uncomfortable or painful to do so. Be especially careful when tensing the neck.
Read this article
The technique
Before you start, set aside enough time (about 20 to 30 minutes), and choose a suitable place; somewhere quiet and calm where you can lie down or sit comfortably.
When ready, take a few slow breaths to calm the mind and then focus your attention on each of the following areas in turn.
Start with the forehead and tense the muscle group there for between 5 and 15 seconds, then relax the muscles for about 10 to 30 seconds, paying attention to the feeling of tension melting away.
Breathe slowly and evenly as you do this and keep the rest of your body relaxed.
Work down to the jaw and repeat; tensing the muscle group there then relaxing it. Keep breathing slowly with the rest of the body relaxed.
Continue down the body, tensing and relaxing each muscle group in turn, in the following order: neck, shoulders, shoulder blades / back, arms and hands, chest and stomach, hips and buttocks, upper legs, lower legs and finally the feet.
If you want to spend longer relaxing areas of the body that feel more tense, that’s fine. Just be careful not to tense muscles for too long, especially if it is uncomfortable or painful to do so. Be especially careful when tensing the neck.
Written by Tim Jones
Written by Tim Jones
0:00/1:34
Summary
Progressive muscle relaxation (PMR) is the practice of tensing and releasing individual muscle groups one at a time to help alleviate stress and anxiety that may be causing muscular tension. PMR can also help with improving sleep quality and promoting overall relaxation, so is a great way to unwind at the end of a tough day.
It’s best to practice regularly and begin to become more aware of how your muscles tense during times of stress and anxiety, and be able to relax them at those times.
Read this article
Progressive muscle relaxation (PMR) is the practice of tensing and releasing individual muscle groups one at a time to help alleviate stress and anxiety that may be causing muscular tension. PMR can also help with improving sleep quality and promoting overall relaxation, so is a great way to unwind at the end of a tough day.
It’s best to practice regularly and begin to become more aware of how your muscles tense during times of stress and anxiety, and be able to relax them at those times.
The technique
Before you start, set aside enough time (about 20 to 30 minutes), and choose a suitable place; somewhere quiet and calm where you can lie down or sit comfortably.
When ready, take a few slow breaths to calm the mind and then focus your attention on each of the following areas in turn.
Start with the forehead and tense the muscle group there for between 5 and 15 seconds, then relax the muscles for about 10 to 30 seconds, paying attention to the feeling of tension melting away.
Breathe slowly and evenly as you do this and keep the rest of your body relaxed.
Work down to the jaw and repeat; tensing the muscle group there then relaxing it. Keep breathing slowly with the rest of the body relaxed.
Continue down the body, tensing and relaxing each muscle group in turn, in the following order: neck, shoulders, shoulder blades / back, arms and hands, chest and stomach, hips and buttocks, upper legs, lower legs and finally the feet.
If you want to spend longer relaxing areas of the body that feel more tense, that’s fine. Just be careful not to tense muscles for too long, especially if it is uncomfortable or painful to do so. Be especially careful when tensing the neck.
Written by Tim Jones
Prior to co-founding Booost Education, Tim previously worked with neurodivergent and disabled students at various universities and trained as an assistive technology consultant with AbilityNet.
Written by Tim Jones
Prior to co-founding Booost Education, Tim previously worked with neurodivergent and disabled students at various universities and trained as an assistive technology consultant with AbilityNet.