share on Pinterest We include products we think are useful for our readers. If you buy through links on this page, we may earn a little commission. hera ’ s our process. It ’ south convention to feel stress sometimes. But if your tension builds up, or it continues for a period of time, you might carry the tension in your muscles. You could have muscle tightness without even realizing it.
One direction to relieve muscle tension is to do progressive muscleman liberalization, besides known as Jacobson ’ second easiness technique. progressive muscle relaxation ( PMR ) is a form of therapy that involves tightening and relaxing your muscle groups, one at a time, in a specific pattern. The goal is to release latent hostility from your muscles, while helping you recognize what that latent hostility feels like. When practiced regularly, this proficiency may help you manage the physical effects of stress. research has besides found that it has remedy benefits for conditions like :
- high blood pressure
- migraines
- sleep issues
Let ’ s get into what PMR is, what the benefits are, and how to do this technique.
What is progressive muscle relaxation?
PMR was created by american doctor Edmund Jacobson in the 1920s. It was based on the theory that forcible rest can promote mental relaxation. Jacobson found that you can relax a muscle by tensing and then releasing it. He besides discovered that doing thus can relax the mind. PMR provides a framework for achieving this state of easiness. It requires you to work on one muscle group at a time. This allows you to notice the tension in that specific area. It ’ south besides necessity to tense each muscle group before relaxing. This action emphasizes the common sense of relaxation in the area.
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How to do progressive muscle relaxation
PMR is an comfortable technique to do at family. You don ’ t need any particular equipment or gear. All you need is focus, attention, and a placid spot where you won ’ thymine be distracted. The key with this technique is to tense each muscle group and prevail for 5 seconds. then, you exhale as you let your muscles in full relax for 10 to 20 seconds before you move on to the following muscle group .
How to do it
- Start by lying or sitting down. Relax your entire body. Take five deep, slow breaths.
- Lift your toes upward. Hold, then let go. Pull your toes downward. Hold, then let go.
- Next, tense your calf muscles, then let go.
- Move your knees toward each other. Hold, then let go.
- Squeeze your thigh muscles. Hold, then let go.
- Clench your hands. Pause, then let go.
- Tense your arms. Hold, then let go.
- Squeeze your buttocks. Pause, then let go.
- Contract your abdominal muscles. Pause, then let go.
- Inhale and tighten your chest. Hold, then exhale and let go.
- Raise your shoulders to your ears. Pause, then let go.
- Purse your lips together. Hold, then release.
- Open your mouth wide. Hold, then let go.
- Close your eyes tightly. Pause, then release.
- Lift your eyebrows. Hold, then release.
Tips for beginners
If you ’ re new to relaxation techniques or PMR, consider these helpful tips :
- Set aside 15 to 20 minutes for PMR. Do it in a quiet, comfortable area.
- Turn off your phone to avoid distractions.
- Avoid holding your breath, which can cause more tension. Inhale deeply when you tense your muscles and exhale fully when you relax.
- Move in a sequence that works for you. For example, you can start at your head if you want to, and move down your body.
- Wear loose, lightweight clothing.
- Practice PMR even when you’re feeling calm, especially in the beginning. This will make it easier to learn the method.
It may help to listen to a PMR recording. This way, you can follow the steps without constantly thinking about the instructions. here ’ randomness where you can find guide audio recordings :
- YouTube
- wellness or meditation podcasts
- mobile apps like Headspace
A mental health professional, such as a therapist, can besides guide you through this liberalization proficiency .
The bottom line
progressive muscle relaxation ( PMR ) is a relaxation proficiency. It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and anxiety. research has shown that PMR offers a range of benefits, including trouble relief and better sleep. It may besides reduce migraine attacks, systolic lineage pressure, and TMJ symptoms. You can do PMR in the comfort of your own home. Practice the proficiency regularly for best results. Over time, it may help you feel more relax and mentally calm.
