Day 5 – Progressive Muscle Relaxation

Okay, on to the good stuff! The first technique known to decrease tension in the body is an exercise called Progressive Muscle Relaxation or PMR. This feels so good!! All it consists of is a process of tensing and relaxing your muscles one by one (or in larger muscle groups if you’re in a time crunch) in order to become fully relaxed from head to toe. (Well, really it’s toe to head which you’ll see in a sec). Anywho, here’s how you do it:


Starting with your right foot, inhale and squeeze your right foot muscle as hard as you can (be gentle with yourself but you really want to become aware of how tight your muscle gets). Focus on tensing up the muscle for 8 seconds. Once 8 seconds have passed, exhale, release the squeeze and all your stress at the same time! It feels great! After your right foot, it is suggested that you follow this progression moving up your body all the way to your head:

* Right foot

* Right lower leg and foot

* Entire right leg

* Left foot

* Left lower leg and foot

* Entire left leg

* Right hand

* Right forearm and hand

* Entire right arm

* Left hand

* Left forearm and hand

* Entire left arm

* Abs

* Chest

* Neck and shoulders

* Face

Some tips:

1) Once you have finished, relax with your eyes closed for a minute or two. If you get up too quickly you could faint.

2) Do this between meals rather than right before or after.

3) If you do this in bed there is a chance you could fall asleep so try it in a comfy chair instead.

5) Do PMR in a quiet place with no distractions.

* As always, seek medical advice if you experience discomfort while doing this or have a pre-existing condition.

This can become an awesome habit to get into and a great way to relax!! Try it and let me know what you think!

See you tomorrow!

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