Muscle Relaxation: Try Progressive Muscle Relaxation for stress relief

Muscle relaxation is the need of the hour. With a fast-paced life, top-notch stress levels, tight schedules and no time for exercise, people can often be heard of complaining of a tiring routine. In order to relieve all the unnecessary stress that one accumulates as a result of the hectic schedules, experts say that one should focus on the Targeted/Progressive Muscle Relaxation (PMR) technique. What PMR does to the body is incredible, it helps to get rid of all psychological stress along with the physical stress.

Muscle relaxation leads to mental calmness and the prevention of random thoughts traveling in your mind. The key here is to initially tense your muscles and then release them. This should effectively aid in relaxing the muscles of your body. The most astounding fact about PMR is that you can practise it anywhere, anytime once learned properly. It requires minimal effort and apparatus. If done regularly this technique can help you with releasing all the chronic stress that has been accumulating in your body.

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Step-by-step guide for Targeted/Progressive Muscle Relaxation

1. Give it 15 minutes a day: Each day devote 15 minutes to practising PMR, preferably at a silent place with some privacy.
2. Don’t compromise on your comfort: Once you are done with your 15 minutes practice session of PMR, relax, sit or lie down in a comfortable position on a comfortable sofa or chair. If possible, do a few stretches as they may further add to the effectiveness of PMR.
3. Start PMR with your facial muscles:  Whenever you begin tensing all your face muscles, make sure you hold it for good 8-10 seconds while inhaling. You can close your eyes very tightly, try to move your ears up, make a scowlly and frowning face, or clench your teeth very tightly.
4. Relax like you are sleeping: Deep breathing and exhaling is an important step here. Get into the relaxed mode, exhale and calm yourself. Loosen all your facial muscles and imagine yourself sleeping. By doing so you will feel all your stress ooze out of your facial muscles. Take time to enjoy this stress-free feeling. Repeat if required.
5. Focus on your neck: Tense your neck & shoulder muscles as much as you can, and remember not to break the 8 seconds barrier. Do as many repetitions as you can because the shoulders and neck area in general, are the most tension absorbent muscles.
6. PMR on your entire body:  After the face, neck, and shoulders, slowly move down to other muscles of your body. Start with your hands and forearms, you can choose which one to do first, left one or the right one. Once you are done with the limbs switch to muscles in your abdomen, chest and hips. Lastly, finish with both your legs and feet.
7. Practise regularly and do not skip it: By including PMR in your daily routine you will definitely notice a massive difference in your stress levels. Skipping it will only set you back. Making it a routine is expected to be more beneficial according to experts.

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