Progressive Muscle Relaxation (PMR) is an anxiety reduction technique that involves the alternating relaxing and tensing of all the different major muscle groups in the body. PMR can help reduce the body's physical response to anxiety and help one feel more in control. PMR works on the relaxation of both the body and mind.
To practice progressive muscle relaxation, find a comfortable spot devoid of distractions. You can choose to lie on the floor or a yoga-mat or instead sit on a chair or sofa, whatever feels right. It helps to get into comfortable loose clothes. Additionally, it may help to find an audio file to help guide you through the entire procedure if you're new to PMR. To put it in simple terms, we're going to tense and relax all significant muscle groups in the body one at a time. Here are the different muscle groups one should work on:
• Chest
• Back
• Feet
• Upper Leg
• Lower Leg
• Glutes
• Shoulder
• Biceps
• Forearm Arm
• Wrist
• Jaw
• Mouth
• Chin
Each muscle group involves a slightly different technique and form, as no two muscle groups work the same way. Concentrate on your breathing and try to visualize your muscles tensing and relaxing, as you go through each muscle group.
PMR can take a couple of sessions before showing its effects, as one learns to perform the exercise better and gets more comfortable with them. PMR can help gain greater control of the body during states of anxiousness and even help reduce physical pains.
