Progressive muscle relaxation
by Scharolta Siencnik
Progressive muscle relaxation by Edmund Jacobson teaches you how to relax your muscles through a two-step process.
First, you systematically tense particular muscle groups in your body.
Next, you release the tension and notice how your muscles feel when you relax them.
You can try the following:
- Lie on your back on a yoga mat or a blanket.
- Lift your right leg just a few centimeters of the floor and tense the entire leg, thigh and calf; press the heel away from you, press your toes away from you. Drop and relax the leg.
- Lift your left leg just a few centimeters of the floor and tense the entire leg, thigh and calf; press the heel away from you, press your toes away from you. Drop and relax the leg.
- Activate your buttocks and maybe even lift your bum of the ground. Squeeze one last time and then again relax.
- Press your lower back into the floor, activating all of your stomach muscles. Relax.
- Press your shoulder blades into the floor, lift and open up your chest. Relax back down.
- Pull your shoulders up to your ears. Push your shoulders away from your ears. Lift your arms a few centimeters of the ground and tense all muscles in your arms. Make tight fists. Spread your fingers as far as you can. Drop and relax your arms. Roll your shoulders on the ground until they feel loose.
- Gently look from side to side. Repeat a few times and find center.
- Tighten all muscles in your face, making a sour face expression. Relax and release. Check over your face to see if your forehead is smooth, the muscles around your eyes and around your mouth are relaxed.
- Scan through your body to see if you’re still holding any tension and release all weight of your body into the floor. Let the floor carry you.
You can also find an explanation on http://www.anxietybc.com/sites/default/files/MuscleRelaxation.pdf