Friday, September 1, 2017

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Progressive Muscle Relaxation

Progressive muscle relaxation is a technique used to teach you how to mitigate anxiety and stress, and to recognise when you tense up. It is essentially the tensing up and relaxation of each major muscle group. Included here are instructions for you to learn how to do progressive muscle relaxation on your own.

  • Sit or lie in a comfortable position. Make sure your legs are uncrossed. • Start by becoming aware of your breathing. Breathe calmly and regularly. Concentrate on the word “relax” as you breathe out.
  • Breathe right down to the base of your lungs, and then let the air out slowly. • Firstly, tense the muscles of your arms and hands - clench your fists, and then relax. Pay attention to the difference between tension and relaxation. Concentrate on relaxing these muscles. 
  • Next, tense the muscles in your shoulders and upper arms. Do this by pushing your shoulders down and clenching your arms to your sides. Once again, concentrate on the tension, relax and feel the difference. 
  • Now, tense your neck and back, arching your back and holding the tension. Again, relax and enjoy the feeling of relaxation. 
  • Next, tense the muscles in your face, screw your face up and clench your jaw; relax and feel the muscles and lines smooth out. Feel your tongue, eyelids and jaw relax. T
  • Tense your chest and stomach. To do this, take a deep breath and harden your stomach muscles. Once again, relax. 
  • Finally, tense the muscles in your lower back and hips by arching your back and tensing your buttocks. Hold the tension and feel the relaxation. 
  • Let this feeling of relaxation spread through your entire body. Keep your breathing regular and deep.
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