This method works by tensing (squeezing) each muscle in your body, one at a time, and then relaxing them (releasing the squeeze).
Try it once with your “smile” muscles! Smile very hard, hold it for a few seconds and then make a serious face, relaxing the muscles in your face. Now try it again. SMILE! And RELAX.
Now that you’ve tried muscle relaxation with your smile muscles, let’s move on to the rest of your body.
How to do Progressive Muscle Relaxation
- Lie down or sit in a comfortable chair and try to be still.
- Close your eyes, and think about your feet. Curl your toes, flex and squeeze them, and then let them relax.
- Next, think about your calf muscles. Squeeze them and then relax them. Keep moving up your body to your thigh muscles, then your butt, stomach, back, and chest muscles.
- Move onto your arms next. Remember to squeeze them and then let them go, feeling them relax and sink into your bed or chair.
- Many people store stress in their shoulders and neck. Clench these muscles tightly, pulling your shoulders up to your ears, and then drop your shoulders and let the tension go.
- Next think about your face relaxing. Start with your jaw and move to your cheeks and forehead. Finally, let your eyes feel sleepy as you relax all of the tiny muscles around your eyes.
The best type of relaxation exercise is one that you can guide yourself through.