Sometimes we get stuck in situations that we cannot control and it creates a lot of anxiety and in some cases fear. When we feel either of these emotions our muscles tend to tense up because it’s in a fight or flight mode. It’s crucial for our health that we learn how to take care of ourselves. Overtime this may turn into pain, but we can always take a moment to sit or lay (if you won’t fall asleep) and center ourselves.
If you have any injuries, please consult your doctor before practicing PMR.
- Wear comfortable clothes.
- Choose a comfortable sitting position. Support your buttocks with pillows or props like a yoga block, if necessary. You can also do the exercise laying down if you know you won’t fall asleep.
- Once you’re in a comfortable position, take a few deep breaths. Inhale slowly through the nose, and exhaling slowly through your mouth. RELAX
- Make sure you feel the tension, but not so much that you feel pain.
- Right hand/right forearm- make a fist and then release
- Right upper arm- Bring forearm towards shoulder, contract the bicep and release
- Left hand/ left forearm- make a fist and then release
- Left upper arm- Bring forearm towards the shoulder, contract the bicep and release
- Forehead- Raise your eyebrows as much as you can and then release
- Eyes- Squeeze your eyes shut and then release
- Mouth/Jaw- Open your mouth wide and then release and close
- Neck- Pull head back slowly to chair or the bed/mat and then release
- Shoulders- Lift to ears and release
- Shoulder blades- lift shoulders to ears and then back and down almost as if they were to touch
- Chest / Belly- Breathe in deeply, feel your chest raise as you inhale, air filling lungs and then release
- Buttocks/ Glutes- Squeeze and release
- Right thigh/ quads – Tense up quads and release
- Right lower leg/ calf – pull toes towards your and then push them away and release
- Right foot- Curl toes and release
- Left thigh/ quads – Tense up quads and release
- Left lower leg/ calf – pull toes towards your and then push them away and release
- Left foot- Curl toes and release
Once you’ve completed the exercise, stay there a few moments to notice how your body feels after the practice. Do you feel more relaxed? Less tense? Remember that consistency is key. Through time you will get better at understanding and listening to your body.
Consistency is key
Keep in mind that some things we cannot control, but worrying all the time will definitely not make it better, it will actually make it worse. Even when things are smooth, we should still find the time to take care of ourselves and center our minds. Our body works so hard to keep us alive, it’s the least we can do. Stay sane my friends!