Muscle Relaxation

We are all experiencing stress at some time in our lives. Who doesn’t? It is physical impossible to eliminate stress, but we can all learn basic coping skills to make it easier. Chronic stress can disrupt almost every aspect of your live, your emotions, your mind and your body! An easy and practical skill is the progressive muscle relaxation technique. I am sure all of you have experienced sore muscles due to stress at some point or another?

With regular practice you will become familiar with how tensed and relaxed muscles feel in various parts of your body. This awareness will help you stop the first signs and combat stress. As your body relaxes, so will your mind. By combining the progressive muscle relaxation with deep breathing you will experience a deeper level

(a) Progressive Muscle Relaxation Sequence
*Right foot
*Left foot
*Right calf
*Left calf
*Right thigh
*Left thigh
*Hips and buttocks
*Stomach
*Chest
*Back
*Right arm and hand
*Left arm and hand
*Neck and shoulders
*Face

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.
Loosen your clothing, take off your shoes, and get comfortable.
Take a few minutes to relax, breathing in and out in slow, deep breaths.
When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
Stay in this relaxed state for a moment, breathing deeply and slowly.
When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.
Remember – practice makes perfect!