Stressed? Try this.

relax

PROGRESSIVE MUSCLE RELAXATION TO THE RESCUE!!!!!!!

Progressive Muscle Relaxation is a relaxation technique used to release stress. It can relax the muscles and lower blood pressure, heart rate, and respiration. WHEW!

Progressive Muscle Relaxation is the tensing and then relaxing of each muscle group of the body, one group at a time.

I generally direct  my patients to begin with their toes and work their way up to their face and head.

To begin, get into  comfortable position. It may be done sitting or lying down, whichever you prefer.

Close your eyes and take a deep breath in your nose slowly counting to ten, and exhale out of your mouth slowly counting to ten.

Begin with your toes. Tense up your toes, and tense hard, but don’t strain. Hold your tension for 5-10 seconds. Release the tension from the muscles all at once. Stay relaxed for 10 – 20 seconds.

Pay close attention to the feeling of relaxation when you release the contracted muscles. Take a deep breath in through your nose and slowly count to ten, then exhale through your mouth and slowly count to ten.

Then tense up your calf muscles. Tense hard, but do not strain. Hold your tension for 5-10 seconds. Release the tension from the muscles all at once. Stay relaxed for 10 – 20 seconds.

Again, pay close attention to the feeling of relaxation when you release the contracted muscles. Take a deep breath in through your nose and slowly count to ten, then exhale through your mouth and slowly count to ten.

Then tense up your thigh and hamstring muscles at once. Tense hard, but do not strain. Hold your tension for 5-10 seconds. Release the tension from the muscles all at once. Stay relaxed for 10 – 20 seconds.

You get the drill 🙂

Remember- you cannot be tense/stressed and relaxed at the same time. It’s impossible! If you chose to remain stressed, that’s your decision. If you want to be relaxed, take the control back and do it!

Happy relaxing readers!

Dr. Engels

 

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