RELAXATION TECHNIQUES PROGRESSIVE-MUSCLE RELAXATION

During the fight-or flight response, the tension in our muscles increases. This leads to a feeling of stiffness,or even back and neck pain. Progressive muscle relaxation teaches us to become more aware of this tension so we can better identify and address stress. Find a private and quiet location. You should sit or lie down somewhere comfortable. The idea of this technique is to intentionally tense each muscle, and then to release the tension. Let's practice with your feet. A. Tense the muscles in your toes by curling them into your foot. Notice how it feels when your foot is tense. Hold the tension for 5 seconds. B. Release the tension from your toes. Let them relax. Notice how your toes feel differently after you release the tension. C. Tense the muscles all throughout your calf. Hold it for 5 seconds. Notice how the feeling of tension in your leg feels. D. Release the tension from your calf, and notice how the feeling of relaxation differs. Follow this pattern of tensing and releasing all throughout your body. After you finish with your feet and legs, move up through your torso, arms, neck, and head.