Progressive Muscle Relaxation

Progressive Muscle Relaxation, or PMR, is another great way to relax. It’s given its own post because it is more extensive then other forms of relaxation but when used correctly, is extremely helpful. And don’t worry, if you practice it enough, you’ll get the hang of it and have it down in no time.

The point of PMR is to show the difference between tensed muscles and relaxed muscles and again goes back to the connection between the mind and body. In this, we can use the physical muscles – in which we often ‘hold’ our stress and emotions – to diminish the stress that we are feeling in our mind.

Get in a position that you are comfortable in - whether that's sitting in a chair or on a sofa with your feet on the ground and arms at your sides or laying on a surface again with your arms at your sides. You can start with PMR at either the head or toes but for the purposes of this post, I will start at the toes. First, curl your toes toward your feet (almost like you are about to put them in something really yucky and you don’t want to!). Hold for about 2-3 seconds and release. Do this twice more. You will do each movement at least 3 times (though if you are short on time, you can do it just twice but it’s important to have the repetition. I’ll list the next movements:

• Curl your toes
• Point your toes (Tension in shins)
  
• Angle your feet backward like you are trying to bend your toes to touch your shin. You should feel tension in your calves
• Tense your thigh muscles 
• Tense your buttocks 
• Harden or clench your abdominal muscles 
• Raise your arms over your head and arch your back (almost like a cat stretch). Tension should be in your back & shoulders 
• Squeeze your shoulders up like you are trying to get them to touch your ears (Tension in neck) 
• Tense upper arm muscles 
• Angle your hands backward like you are trying to get the back of your hand to touch your arm. Tension should be in forearms
• Make a fist with your hands and squeeze 
• Clench your jaw 
• Wriggle your nose like it tickles

Some of them sound funny and look funny but you don’t have to do them around anybody else if you don’t want to and it’s important to get every muscle in your body for the full experience. Some of them you can even do when you are in a  group of people if done discretely enough - such as curling your toes inside your shoes or making a fist under the table in your lap at a dinner or desk.