Take a deep breath, and hold it for 4 to 10 seconds.Īrch your back up and away from the floor or chair. (Try not to create tension in your neck and head.) Press the back of your head against the floor or chair. (Remove contact lenses before you start the exercise.) Remember to lie down when you do this.Įxtend them, and bend your hands back at the wrist.Ĭlench your hands into fists, bend your arms at the elbows, and flex your biceps.Ĭlose your eyes as tightly as you can.
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The following is a list of the muscle groups in order and how to tense them. When you have a very tense muscle, you can practice tensing and relaxing that muscle area without going through the whole routine. When you are finished with all of the muscle groups, count backward from 5 to 1 to bring your focus back to the present.Īfter you have learned how to tense and relax each muscle group, here's something else to try.Notice the difference between how the muscles feel when they are tense and how they feel when they are relaxed. Relax for 10 to 20 seconds before you work on the next muscle group.Breathe out, and suddenly and completely relax the muscle group (do not relax it gradually).Breathe in, and tense the first muscle group (hard but not to the point of pain or cramping) for 4 to 10 seconds.Choose a place where you won't be interrupted and where you can lie down on your back and stretch out comfortably, such as a carpeted floor. You can use an audio recording to help you focus on each muscle group, or you can learn the order of muscle groups and do the exercises from memory. How do you do progressive muscle relaxation? The procedure
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