Progressive Relaxation
Guided Muscle Relaxation

This traditional technique is based on Jacobson's progressive relaxation.

In the 1920s, Jacobson argued that since muscular tension accompanies anxiety and other tense, negative states of mind, a person can reduce muscular tension in order to reduce anxiety.

Jacobson was right.

The reason refers to mind-body interconnectedness and feedback, which is explained in the relaxation guide.

Now let's get ready for progressive relaxation...

• Wear comfortable clothes and take off your shoes.
• Preferably do this muscle relaxation in a private, quiet area.
• Use this relaxing breathing technique.
• Be careful about tensing up too much, especially the shoulders/neck. If you experience joint/muscle pain or headache, discontinue the contractions.

Take a slow, deep, and relaxing breath between every muscle contraction.

Here's our Disclaimer.

Let's start...

1. Contract/curl up your toes. Hold it while you count from 1-10 (about 10 seconds). Feel the tightness, then relax. Breathe...
2. Push the balls of your feet against the floor, tense your calves. Hold it, count to ten. Relax.
3. Extend/straighten out your legs, tightening the front of your thighs. Count to 10. Relax.

Remember to breathe deeply, s-l-o-w-l-y, between contractions...

4. Tense up your buttocks. Hold it for 10 seconds. Relax.
5. Make fists, tense them up. Feel the tension in your fingers. Hold it for 10, then relax. B-r-e-a-t-h-e...
6. Curl up your arms, tightening the biceps/front of upper arms. Count to 10. Hold it... Relax.
7. Cautiously, elevate your shoulders and tense up the muscles around your neck. Count to 10. Relax. Breathe...
8. Clench your jaws, tighten your lips. Now furrow your eye brows. Hold it for 10. Relax.
9. Relax and breathe for a minute before getting up. Feel your muscles relax.

Further recommendations

You can do this progressive muscular relaxation exercise once a day or whenever you feel tense. You can also try other relaxing exercises via the link below...

Return from Progressive Relaxation to Relaxation Exercises.





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