Progressive Muscle Relaxation: How to Relax Muscles

Progressive muscle relaxation (PMR) is a deep relaxation training exercise combining breathing techniques. To practice progressive muscle relaxation, tighten and then relax the body’s muscle groups one at a time. Practitioners generally start with the lower extremities and work toward the head. US physician Edmund Jacobson developed this relaxation exercise in the 1920s to relax patients experiencing anxiety. The technique, also known as Jacobson’s relaxation technique, can also help improve sleep and reduce stress.

PMR is simple to practice that you can do anywhere you find yourself. Follow this step-by-step guide to complete a progressive muscle relaxation exercise:

1. 1. Get comfortable. Find a comfortable space to sit or lie down. You can dim the lights, play relaxing music or an audio recording of meditation, or engage in visualization to promote relaxation.
2. 2. Take deep breaths. Breathe slowly and deeply to relax your whole body before beginning the exercise. You will continue to take deep breaths after you hold each muscle group for about fifteen seconds.
3. 3. Start with your toes. Flex your toes toward the ceiling and hold the tension for fifteen seconds, then point your toes toward the ground and hold. You can do your right foot and follow with your left foot or simultaneously hold and release muscle groups on both sides of your body.
4. 4. Release your legs. Next, focus on your lower legs and tense your calf muscles before releasing them. Then, squeeze and release the thigh muscles.
5. 5. Work on your arms. Move to the next muscle group. Open your right and left hands, then clench them together in tight fists. Hold them, and then let go. Next, flex the muscles in your lower and upper arms, hold and then release.
6. 6. Focus on the buttocks. Tense the muscles of your buttocks, hold, then let go again.
7. 7. Release your torso. Flex your abdominal muscles, hold, then release. Inhale deeply and fill your chest with air. Hold your breath before releasing a deep exhale. Move your shoulders toward the ceiling or your ears and hold for a moment before relaxing them again.
8. 8. Relieve facial tension. Purse your lips together, hold them and then release them to relieve tension in your face. Open your mouth wide, hold, then release. Shut your eyes tightly and hold for a few seconds before opening them. Lastly, raise your eyebrows, hold, then release.

Practicing progressive muscle relaxation can improve the overall quality of life of practitioners. Some of the physical and mental benefits may include:

1. 1. Improved blood pressure: Physical activity can lower blood pressure and reduce hypertension.
2. 2. Insomnia prevention: The inability to fall asleep is often a result of stress and anxiety. PMR promotes the feeling of relaxation and can help practitioners fall asleep faster and improve sleep quality.
3. 3. Pain relief: Reducing muscle tension can help with chronic pain in the neck, shoulders, and back, as well as other affected muscle groups.
4. 4. Stress relief: Practicing PMR is a form of stress management and can ease stress and anxiety. The exercise requires deep breathing and mental focus, which can activate the parasympathetic nervous system and lower the body’s cortisol levels.

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