Progressive Muscle Relaxation Sightings

Last Update: Dec 9, 2022

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Progressive Muscle Relaxation Sighting

Get comfortable- lie down, loosen any light clothing, put a pillow under your head or knees if you’d like. Quiet your mind and focus on your body.

  • Tense for 5 seconds and then relax each muscle group as follows:
  • Raise your eyebrows as high as you can
  • Squeeze your eyes tightly shut
  • Purse your lips together tightly
  • Extend your arms alongside your body and clench your hands into fists
  • Extend your arms towards the ceiling and push as if there was an imaginary wall there
  • Bend your elbows and tense your biceps
  • Shrug your shoulders up toward your ears
  • Breathe in deeply, filling up your lungs and chest with air.
  • Arch your lower back up off the floor
  • Tighten your abdominal muscles
  • Tighten the muscles of your buttock and hips
  • Press your thighs together as hard as you can
  • Flex your feet towards your body
  • Curl your toes tightly
  • Focus on any muscles that may still tense and repeat the tensing and relaxing a few times for them
  • Be aware of how your body feels. Try to fix the feeling of relaxation in your mind so you can return to it when you need to in the future.

Progressive Muscle Relaxation is a powerful relaxation skill, which can help relieve muscle tension in the body.

If you have any questions about PMR do not hesitate to send me a shout out. This an excellent way to de-stress after sitting for hours at your desktop, tablet, iPhone, laptop, or PC. Stay ahead of the Game. Wealthy Affiliate is worthy of our best efforts.

Rachele

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Recent Comments

42

Great post, and share.

Muslimah, 😊

You are a very wise woman, Rachele. 🤗

Thanks JD 🥰

Most Welcome, Rachele. 🤗😘

Thank you for that. I fell asleep, a good short nap helped.

Now you are nice and refreshed.
That'd good news. my dear friend.

Awesome advice, Rachele! I can do all of that except only five toes though. Over half of my right foot was amputated in 2015!

Jeff🤣😂

That's all you need, JB

Your brain power compensates for everything.

My 2nd responder award

You know, Rachele! You are absolutely right! I still feel those toes in my brain!

Jeff

Thanks you for the Gift Card, my friend!😎👍

Absolutely, my friend🥰

😌🙏

:D

Hi, Rachele

Great post!!!
👍👍👍💪

Arch your ______. Back?

Frank 🎸

Hey, Doc

Nice back stretch is great🥰
I'm a little hyper because I'm on top.
Now for a little zzzzz

Sleep Well, Rachele! 🛌

Frank 🎸

I'll make the next shift

Haha-That’s what Rock N’ Roll does to a mind! 😎😎😎

Frank 🎸🎸🎸

For my 1st responder

Will do!

Thanks, Rachele! Just what I needed! 😎 🎸

You are the best🎸

😎

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