Anxiety and stress often lead to tight and tense muscles. Progressive muscle relaxation is a technique that reduces stress and anxiety by intentionally tensing and relaxing a group of muscles. This exercise can provide an immediate feeling of relaxation and it is most effective when practiced frequently. This technique works well for kids and adults. Let's begin.
Find a quiet place where you will not be disturbed. Sit or lie down in a comfortable position. You may want to loosen your clothing and remove your shoes. Take a deep breath in and breathe out...
Drop you head and roll it slowly around your neck... and then slowly roll your head the other way. Relax, allowing your head to return to upright position.
Now wrinkle your forehead as tight as you can and and notice the strain spreading through your forehead and scalp. Hold it 1-2-3-4-5 ... and relax. Now relax and smooth it out.
Close and squeeze your eyes tight.... Hold it 1-2-3-4-5... and relax.
Purse your lips making an "O"...Hold it 1-2-3-4-5... and relax.
Shrug your shoulders and bring them up to your ears. Hold it 1-2-3-4-5... and relax.
Squeeze your fists pretending you are holding lemons and trying to squeeze the juice out.
Hold it 1-2-3-4-5... and relax.
Tighten your stomach and hold. 1-2-3-4-5... and relax.
Arc
h your back and let your arms and hands drop down. Hold it 1-2-3-4-5... relax.
Tighten your buttocks and thighs...Hold it 1-2-3-4-5... and relax.
Straighten your legs tensing them and curl your toes downward... Hold it 1-2-3-4-5... and relax.
Straighten your legs tensing them and bend your toes up toward your face... Hold it 1-2-3-4-5... and relax.
Now tense your hold body -face, shoulders, fists, buttocks, legs - and hold it 1-2-3-4-5.
Relax. Take a deep breath in and breathe out...Repeat the exercise as many times as you would like. Enjoy the feeling of calmness and relaxation!
