Progressive Muscle relaxation

Progressive Muscle relaxation

Muscle tension is related to the stress response. By creating and releasing muscle tension, you will feel calmer and more relaxed. It raises the threshold of tolerance to pain and is an effective way of coping with the stress and anxiety associated with chronic pain.

Tense & relax each muscle in turn unless it hurts, in which case, leave that one out.

Sit or lie down quietly in a comfortable position
Close your eyes and take slow, deep breaths. Breathe easily and naturally
Slowly tense each muscle in your body. Begin with your right hand. Squeeze your right hand into a tight fist. Feel the tension in your right hand. Hold this position for a few seconds. Now release the tension slowly. As the tension disappears, your hand feels relaxed.
Repeat this for your left hand.
Arms – tense both arms. Make your arms rigid and tense. Hold and release
Shoulders – lift your shoulders. Hold and release. Hunch your shoulders to touch your ears. Hold and release.
Toes – curl your toes up. Hold and release.
Feet – pull your toes up towards your face. Feel the muscles working in your shins. Hold and release. Then point your toes away from your face. Feel the muscles tensing in your calves. Hold and release.
Legs – clench your thighs. Hold and release. Clench both buttocks. Hold and release.
Eyebrows – raise your eyebrows as high as they can go. Hold and release.
Frown – pull your eyebrows together. Scrunch up your whole face. Hold and release.
Eyes – screw up your eyes tightly. Hold and release
Jaw – Open your mouth wide. Hold and release

Now your muscles are relaxed. You feel calm and still