progressive muscle
relaxation
One of the body’s reactions to fear and anxiety is muscle tension. This can result in feeling “tense”, or
can lead to muscle aches and pains, as well as leaving some people feeling exhausted. Think about how
you respond to anxiety. Do you “tense up” when you’re feeling anxious? Muscle relaxation can be
particularly helpful in cases where anxiety is especially associated to muscle tension. This information
sheet will guide you through a common form of relaxation designed to reduce muscle tension.
Muscle tension Relaxation sequence
Muscle tension is commonly associated with stress,
1. Right hand and forearm. Make a fist with your right
anxiety and fear as part of a process that helps our
bodies prepare for potentially dangerous situations. Even hand.
though some of those situations may not actually be 2. Right upper arm. Bring your right forearm up to
dangerous, our bodies respond in the same way. your shoulder to “make a muscle”.
Sometimes we don’t even notice how our muscles 3. Left hand and forearm.
become tense, but perhaps you clench your teeth
4. Left upper arm.
slightly so your jaw feels tight, or maybe your shoulders
become. Muscle tension can also be associated with 5. Forehead. Raise your eyebrows as high as they will go,
backaches and tension headaches. as though you were surprised by something.
6. Eyes and cheeks. Squeeze your eyes tight shut.
Progressive Muscle Relaxation 7. Mouth and jaw. Open your mouth as wide as you can,
One method of reducing muscle tension that people as you might when you‘re yawning.
have found helpful is through a technique called 8. Neck. !!! Be careful as you tense these muscles. Face
Progressive Muscle Relaxation (PMR). In progressive forward and then pull your head back slowly, as though
muscle relaxation exercises, you tense up particular you are looking up to the ceiling.
muscles and then relax them, and then you practise this
9. Shoulders. Tense the muscles in your shoulders as you
technique consistently.
bring your shoulders up towards your ears.
10. Shoulder blades/Back. Push your shoulder blades
preparing for relaxation
back, trying to almost touch them together, so that your
When you are beginning to practice progressive muscle chest is pushed forward.
relaxation exercises keep in mind the folloing points.
11. Chest and stomach. Breathe in deeply, filling up your
• Physical injuries. If you have any injuries, or a lungs and chest with air.
history of physical problems that may cause muscle 12. Hips and buttocks. Squeeze your buttock muscles
pain, always consult your doctor before you start.
13. Right upper leg. Tighten your right thigh.
• Select your surroundings. Minimise the distraction
14. Right lower leg. !!! Do this slowly and carefully to
to your five senses. Such as turning off the TV and
avoid cramps. Pull your toes towards you to stretch the
radio, and using soft lighting.
calf muscle.
• Make yourself comfortable. Use a chair that
comfortably seats your body, including your head. 15. Right foot. Curl your toes downwards.
Wear loose clothing, and take off your shoes. 16. Left upper leg. Repeat as for right upper leg.
• Internal mechanics. Avoid practicing after big,
17. Left lower leg. Repeat as for right lower leg.
heavy meals, and do not practice after consuming any
intoxicants, such as alcohol. 18. Left foot. Repeat as for right foot.
general procedure
Practice means progress. Only through practice can you
1 Once you’ve set aside the time and place for
relaxation, slow down your breathing and give become more aware of your muscles, how they respond
yourself permission to relax. with tension, and how you can relax them. Training your
2 When you are ready to begin, tense the muscle group body to respond differently to stress is like any training –
described. Make sure you can feel the tension, but not practising consistently is the key.
so much that you feel a great deal of pain. Keep the
muscle tensed for approximately 5 seconds.
3 Relax the muscles and keep it relaxed for
approximately 10 seconds. It may be helpful to say
something like “Relax” as you relax the muscle.
4 When you have finished the relaxation procedure,
remain seated for a few moments allowing yourself to Centrelinical
for
become alert. C nterventions
I
• Psychotherapy • Research • Training
relaxation
One of the body’s reactions to fear and anxiety is muscle tension. This can result in feeling “tense”, or
can lead to muscle aches and pains, as well as leaving some people feeling exhausted. Think about how
you respond to anxiety. Do you “tense up” when you’re feeling anxious? Muscle relaxation can be
particularly helpful in cases where anxiety is especially associated to muscle tension. This information
sheet will guide you through a common form of relaxation designed to reduce muscle tension.
Muscle tension Relaxation sequence
Muscle tension is commonly associated with stress,
1. Right hand and forearm. Make a fist with your right
anxiety and fear as part of a process that helps our
bodies prepare for potentially dangerous situations. Even hand.
though some of those situations may not actually be 2. Right upper arm. Bring your right forearm up to
dangerous, our bodies respond in the same way. your shoulder to “make a muscle”.
Sometimes we don’t even notice how our muscles 3. Left hand and forearm.
become tense, but perhaps you clench your teeth
4. Left upper arm.
slightly so your jaw feels tight, or maybe your shoulders
become. Muscle tension can also be associated with 5. Forehead. Raise your eyebrows as high as they will go,
backaches and tension headaches. as though you were surprised by something.
6. Eyes and cheeks. Squeeze your eyes tight shut.
Progressive Muscle Relaxation 7. Mouth and jaw. Open your mouth as wide as you can,
One method of reducing muscle tension that people as you might when you‘re yawning.
have found helpful is through a technique called 8. Neck. !!! Be careful as you tense these muscles. Face
Progressive Muscle Relaxation (PMR). In progressive forward and then pull your head back slowly, as though
muscle relaxation exercises, you tense up particular you are looking up to the ceiling.
muscles and then relax them, and then you practise this
9. Shoulders. Tense the muscles in your shoulders as you
technique consistently.
bring your shoulders up towards your ears.
10. Shoulder blades/Back. Push your shoulder blades
preparing for relaxation
back, trying to almost touch them together, so that your
When you are beginning to practice progressive muscle chest is pushed forward.
relaxation exercises keep in mind the folloing points.
11. Chest and stomach. Breathe in deeply, filling up your
• Physical injuries. If you have any injuries, or a lungs and chest with air.
history of physical problems that may cause muscle 12. Hips and buttocks. Squeeze your buttock muscles
pain, always consult your doctor before you start.
13. Right upper leg. Tighten your right thigh.
• Select your surroundings. Minimise the distraction
14. Right lower leg. !!! Do this slowly and carefully to
to your five senses. Such as turning off the TV and
avoid cramps. Pull your toes towards you to stretch the
radio, and using soft lighting.
calf muscle.
• Make yourself comfortable. Use a chair that
comfortably seats your body, including your head. 15. Right foot. Curl your toes downwards.
Wear loose clothing, and take off your shoes. 16. Left upper leg. Repeat as for right upper leg.
• Internal mechanics. Avoid practicing after big,
17. Left lower leg. Repeat as for right lower leg.
heavy meals, and do not practice after consuming any
intoxicants, such as alcohol. 18. Left foot. Repeat as for right foot.
general procedure
Practice means progress. Only through practice can you
1 Once you’ve set aside the time and place for
relaxation, slow down your breathing and give become more aware of your muscles, how they respond
yourself permission to relax. with tension, and how you can relax them. Training your
2 When you are ready to begin, tense the muscle group body to respond differently to stress is like any training –
described. Make sure you can feel the tension, but not practising consistently is the key.
so much that you feel a great deal of pain. Keep the
muscle tensed for approximately 5 seconds.
3 Relax the muscles and keep it relaxed for
approximately 10 seconds. It may be helpful to say
something like “Relax” as you relax the muscle.
4 When you have finished the relaxation procedure,
remain seated for a few moments allowing yourself to Centrelinical
for
become alert. C nterventions
I
• Psychotherapy • Research • Training
