Progressive Muscle Relaxation Sightings

Last Update: Dec 9, 2022

byrcharinhp99

957 followers

2 months ago

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.

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Rachele