Progressive Muscle Relaxation

Progressive muscle relaxation is a simple yet very effective relaxation technique. You can print this and have it next to you as you follow through with tensing and relaxing each muscle in a full head to toe body relaxation. Eventually, you will know it off by heart and can enhance the process by having your eyes closed. You can use this method when you go to bed or any other time you just want to unwind and relax. If you are at work or in a hurry, you can do a shortened relaxation version. For example, choose one area of your body to relax (head, midsection, arms or legs) or choose one section  to relax from each area of your body. 

This is a practical approach to relaxation. Simply tensing a muscle and holding that tension for a few seconds and then releasing the tension will bring about a deep sense of relaxation. Hold each of the following positions for 3 seconds before letting go. 

Head 

1.      Raise your eyebrows high (for 3 seconds), then let them go. 

2.      Squeeze your eyes closed tightly, then relax them. Leave them gently closed for the remainder of the session.  

3.      Make a wide smile with your mouth, then let it go, then make a large “O” with your mouth, then relax it. 

4.      Clench your jaw, then release it. 

5.      Tighten your whole face, then relax it. Notice the difference.  

6.      Slowly and gently bend your neck and head back, only as far as is comfortable for you. Hold for 3 seconds. Bring it back to its normal position.  

7.      Take your right ear to your right shoulder, hold,  then your left ear to your left shoulder, hold. Bring it back to center. 

8.      Gently bring your head forward toward your chest, holding it there for 3 seconds, then bring it back to its neutral position.  

Midsection

1.      Raise your shoulders up toward your ears, then let them go. 

2.      Pull your shoulder blades together so they are almost touching, then let them go. 

3.      Take a deep breath and hold it in your chest, then release it as you breathe out. 

4.      Take another deep breath & tense your stomach muscles, then let go as you breathe out. 

5.      Arch the small of your back, then release it. 

Arms

1.      Make your hands into tight fists, then let them go. 

2.      Point your lower arms down, and flex your hands up, then release them. 

3.      Make a charles atlas pose with your biceps, then let your arms go. Let your hands rest in your lap. 

Legs

1. Tighten your buttocks, then let go. 

2. Press your legs together at your inner thighs, then release the tension.  

3. Point your toes down, then let go. 

4.      Flex up your toes, then release. 

Scan all parts of your body for any residual tension and let it go. Focus on your whole body. Relax it. Release all tension, all tightness and all stress from all parts of your body. Remain in this state of relaxation for a few minutes before returning to your day.