Members,
Remember managing worry is an important part of any healthy lifestyle. Use these instructions to practice Progressive Muscle Relaxation to help your body relax when you are feeling anxious.
Your Feet and Legs Put your feet on the floor. Curl your toes down to tighten the muscles in your feet. Hold for a count of 10 then relax for a count of 20.
Lift your feet slightly off the floor and point your toes to tense the muscles on the back of your lower legs (calves). Hold for a count of 10 then relax for a count of 20. Repeat.
Put your feet back on the floor. Push your knees together to tense the muscles of your inner thighs. Hold for a count of 10 then relax for a count of 20. Repeat.
Tense your hips, buttocks and upper legs. Hold for a count of 10 then relax for a count of 20. Repeat.
Your Back:
Gently arch your back to tense the muscles of your lower back. If you have lower back problems skip this part. Hold for a count of 10 then relax for a count of 20.
Your Chest and Stomach Take a deep breath and tense all of the muscles of your chest and stomach. Hold for a count of 10 then breath out and relax to a count of 20. Repeat.
Your Shoulders Try to touch your ears with your shoulders to tense the muscles of your shoulders. Squeeze the muscles for a count of 10 then relax for a count of 20. Repeat.
Stretch your upper arms backwards, as if you were trying to touch your shoulder blades together. Hold for a count of 10 then relax for a count of 20. Repeat.
Your Hands and Forearms
Clasp both hands into fists and squeeze. You should feel your forearms tighten. To make your forearms even tighter, curl your fists slightly inward. Hold for a count of 10 and then relax for a count of 20. Remember to relax all at once, not slowly. Repeat.
Your Upper Arms Curl your arms so you feel your biceps tense. Make a muscle like a weightlifter. Hold your arms with your biceps for a count of 10 and then relax for a count of 20. Repeat.
Your Triceps Tense your triceps by locking your elbows and tensing the back of your arms. Hold for a count of 10 and then relax for a count of 20. Repeat.
Your Head Tilt your head as far back as you can and tense the muscles in the back of your neck. Hold for a count of 10 then relax for a count of 20. Repeat
Close your eyes as tightly as you can and tense your lips and smile as big as you can to tense the muscles of your face. Hold for a count of 10 then relax for a count of 20. Repeat.
Close your eyes and open your mouth as wide as you can to tense your jaw muscles. Hold for a count of 10 then relax for a count of 20. Repeat.
Close your eyes and raise your eyebrows as high as you can. This will tense your scalp. Hold for a count of 10 and relax for a count of 20. Repeat.
Did you find this exercise helpful? When do you think using this technique would be helpful?
Ashley, Health Educator
