How to Reduce Tension With Progressive Muscle Relaxation

How to Reduce Tension With Progressive Muscle Relaxation Stress Management Management Techniques Relaxation Print Reduce Tension With Progressive Muscle Relaxation By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Updated on May 31, 2019 Compassionate Eye Foundation / Justin Pumfrey / Digital Vision / Getty Images More in Stress Management Management Techniques Relaxation Physical Techniques Time Management Effects on Health Situational Stress Job Stress Household Stress Relationship Stress Progressive Muscle Relaxation (PMR) is an effective technique for reducing overall body tension as well as psychological stress. This simple technique involves the tensing and relaxing of all of the major muscles in your body in order from your head to your feet.  By tensing your muscles before relaxing them, you enable yourself to relax them more thoroughly after you release, letting go of physical tension more effectively. Fortunately, it can be easily learned and practiced virtually anywhere. Research shows that relaxing your body physically can also release psychological tension and stress, minimizing your stress reactivity and decreasing your experience of chronic stress.  There are other effective ways to minimize psychological and emotional stress, but PMR can offer you one more tool to manage stress, which can help you to build your resilience overall. With regular practice, the relaxation triggered by the PMR technique can come more quickly and automatically, making it a great go-to technique for many situations that involve physical tension. As you practice tensing and relaxing all of your bodys muscle groups, you can move to a shortened version of this activity, known as  Deep Muscle Relaxation, where you rapidly relax your whole body. (When practicing DMR, I like to imagine relaxation streaming from my head to my feet like water being poured, and gently engulfing me.)  As you reduce the tension you carry in your body, your whole being will feel less stress and you will enjoy increased physical and emotional health. How to Do Progressive Muscle Relaxation Here’s how to get started: Find Some Time.  Block off at least 15 minutes to begin.  I recommend setting an alarm for yourself, in case you fall asleep. (This will allow you to relax more completely, knowing you wont lose track of time.)  I also recommend finding a private place so youll feel more comfortable with step #3.Sit and Make Yourself Comfortable.  After finding a quiet place and several free minutes to practice progressive muscle relaxation, sit or lie down and make yourself comfortable.  Its more effective to stretch out and lie down, but if you dont have room to lie down, sitting in a comfortable chair is fine as well.  Unfold your arms, however, and uncross your legs so that you have easy circulation and your body is able to really relax.Start With Your Face.  Begin by tensing all the muscles in your face and scalp. Make a tight grimace, close your eyes as tightly as possible, clench your teeth, even move your ears up if you can. Hold this for the count of eight as you inhale.Let Go of Your Tensio n.  Now exhale and relax completely. Let your face go completely lax, as though you were sleeping. Feel the tension seep from your facial muscles, and enjoy the feeling.  Take your time and relax completely before you move onto the next step.  You can repeat this step until your face feels thoroughly relaxed if desired.Move to Your Neck.  Next, completely tense your neck and shoulders, again inhaling and counting to eight. Then exhale and relax.  Again, this step can be repeated until you feel absolutely relaxed in this area, particularly because many people carry tension in their neck and shoulder muscles.  Take your time, and let yourself go.Work Your Way Down.  Continue down your body, repeating the procedure with the following muscle groups:chestabdomenentire right armright forearm and hand (making a fist)right handentire left armleft forearm and hand (again, making a fist)left handbuttocksentire right leglower right leg and footright footentire left leglower left leg and footle ft footfaceneck, shoulders, and armsabdomen and chestbuttocks, legs, and feetPractice.  Then Abbreviate.  For the shortened version, which includes just four main muscle groups, quickly focus on each group one after the other. With practice, you can relax your body like ‘liquid relaxation’ poured on your head and it flowed down and completely covered you. A Word From Verywell This takes practice, of course, but it may take less time to develop this skill than you may imagine. Once youre able to relax your body from head to toe, your mind will feel more relaxed as well, and your overall stress levels will decrease as well.  This exercise can help you to minimize chronic stress and build resilience to the stress you face in the future. You can use progressive muscle relaxation to quickly de-stress any time, making it a wonderfully effective tool.