Progressive muscle relaxation is a type of muscle relaxation technique to deal with anxiety in our minds. It acts on all the major muscle groups in our body with alternation of concentration and relaxation of the muscles. However, in 1930 it was first introduced in America. A scientist named Edmund Jacobson first introduced it.
Progressive muscle relaxation is a kind of behavioral therapy. It can systematically desensitize the entire muscles of our body. Moreover, practicing this will give you the power to control your body.
Practicing Progressive Muscle Relaxation
If this practice is done correctly it can make anyone fall asleep without any disturbances. Let’s discuss the steps of this muscle relaxation technique.
- At first, try to find a quiet place and distract yourself from the outside chaotic world.
- Secondly, loose the tight clothing and you should remove your contact lenses and glasses.
- Thirdly, lie down on a rocking chair or lie on the floor.
- Fourthly, rest the hands on your lap or just let it lie on the arms rest of the chair.
Lastly, after taking a deep breath to start the exercise. Focus to give attention to some particular areas. Try to make your other body parts to relax.
1. Relaxing Your Forehead
By squeezing the muscles your forehead starts the process. Hold it for 15 seconds. You’ll feel the muscle become tighter and tense. Then release them slowly and carefully. Count to 30 then repeat the process until you find that the entire forehead of yours is relaxed. Your breath should be even when you are trying this.
2. Relax the Jaw
Tense your jaw for 15 seconds. Then release the tension slowly and start counting from 1 to 30. Then again repeat it until you find your jaw muscle relaxing. Breath evenly throughout the entire jaw relaxing session.
3. Relaxing The Neck And Shoulder Is An Important Step For Progressive Muscle Relaxation
By holding your hand above your head towards the ear. Hold your breath for 15 minutes then release it slowly. Take our time and wait for 30 minutes to continue.
4. Progressive Relaxation Of Arms And Hand
Slowly pull the fists into the chest and hold the breath. After 15 seconds release the breath. You will notice that the tension is releasing away. Wait for 30 seconds and repeat again.
5. Progressive Muscle Relaxation Of Legs And Feet
Slowly pull your calves muscles for 15 seconds. Squeeze the muscle hardest and then release the tension slowly and peacefully. Take your time of about 30 seconds. Notice that the tension is melting away from you. Enjoy the feeling of relaxation left in your all over the body.
Other Things One Can Try
With this progressive muscle relaxation technique, one can definitely try some additional things. Such things are very simple but will help you to relax a bit more.
- Listening to soothing music like raindrops can help you relax.
- Closing your eyes and trying to concentrate on the deep web of the brain is good.
- Lightening a scented candle will make anyone relax.
Progressive muscle relaxation is a way to score a goal against anxiety.