How should I do progressive muscle relaxation?

To do muscle relaxation exercises, sit in a stiff chair with your hands in your lap and feet on the floor. Close your eyes. Practice tightening the muscles in your feet and hold for ten seconds. Then relax the muscles in your feet for ten seconds. Work your way up the body, alternatively contracting and relaxing muscles. Move from the muscles in your feet to your legs, your buttocks, your abdomen, your arms, your shoulders, your neck, and your face. Pay attention to how each muscle feels when it's tight and then relaxed.

Next time you're beginning to feel stressed, make a note of which muscles feel tight. Then take a deep breath, close your eyes, and practice helping those tight muscles feel relaxed. You'll feel the tension slip away.

Progressive muscle relaxation is a great way to tense up your muscle and then release into relaxation.  The best way to describe this process would be to start at your feet and work your way up to your head.  Start in seated or laying.  Start with your feet, tense for a solid ten seconds and then release for ten seconds, next move to your calves; complete a tension for ten seconds and relaxation for ten seconds.  Continue this process all the way up through your neck into your head and once completed, your body should feel rejuvenated and relaxed.

First a group of muscles is tensed up so they are contracted as tightly as possible. The patient then inhales with the muscles contracted and holds for 5-10 seconds. During this time, neurotransmitters release epinephrine, norepinephrine, and acetylcholine (ACh).

Next, the patient exhales as the muscles are relaxed to their previous state.

Finally, the muscles are relaxed even further so that the body is as relaxed as possible. This is typically repeated about three times.

Progressive muscular relaxation is sometimes used with deep breathing techniques or imagery.

You should read product labels, and discuss all therapies with a qualified healthcare provider. Natural Standard information does not constitute medical advice, diagnosis, or treatment.

Progressive muscle relaxation is as easy as one, two, Zzz … In this video, sleep specialist Dr. Michael Breus goes through the basic steps of this sleep-inducing technique.

Progressive muscle relaxation is a simple, easy-to-learn technique that will help increase your sense of calm within 15 to 20 minutes. The technique involves successive tensing and relaxing of each muscle group in the body.

While practicing progressive muscle relaxation, remember to follow these guidelines:

• Tense each muscle group tightly, without straining for 7 to 10 seconds.
• Release the muscles abruptly.
• Rest for 15 to 20 seconds before moving on to another muscle group.
• Stop if you feel pain.
• Breathe slowly and deeply from the abdomen.

Work on each muscle group in the following order, resting between each group. (These exercises can be performed while sitting or lying down.)

• Clench your fists. Hold and release.
• Tighten your biceps (the muscles in your upper arms) by making a muscle. Hold and release.
• Tighten the muscles in your forearms by extending arms straight and locking your elbows. Hold and release.
• Tense the muscles of the forehead by raising your eyebrows. Hold and release.
• Clench eyelids tightly shut. Hold and release.
• Open your mouth as wide as you can. Hold and release.
• Look up to the sky to tense the muscles in the back of the neck. Hold and release.
• Shrug your shoulders up toward your ears. Hold and release.
• Tighten the muscles of your upper back by pressing your shoulder blades together. Hold and release.
• Tighten chest muscles by taking a deep breath and holding it for 7 to 10 seconds. Hold and release.
• Tighten stomach muscles by pulling your belly button toward lower back. Hold and release.
• Arch your lower back. Hold and release.
• Contract the buttock muscles. Hold and release.

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