1. Progressive Muscle Relaxation
1. Progressive Muscle Relaxation
- Progressive muscle relaxation (PMR) is a relaxation technique. It involves tensing and then relaxing your muscles, one by one.
- This helps you release physical tension, which may ease stress and anxiety.
Steps
- Forehead- Wrinkle your forehead and arch your eyebrows. Hold; then relax.
- Close your eyes tightly. Hold; then relax.
- Wrinkle your nose and flare your nostrils. Hold; then relax.
- Push your tongue firmly against the roof of your mouth. Hold; then relax.
- Twist the expression on your face. Hold; then relax.
- Tighten your jaws. Hold; then relax.
- Arch your back. Hold; then relax.
- Breathe in as deeply as you can. Hold; then relax.
- Tense your stomach muscles. Hold; then relax.
- Tense your buttocks and thigh muscles. Hold; then relax.
- Tense your biceps. Hold; then relax.
- Tense your arms and clench your fists. Hold; then relax.
- Press your feet down. Hold; then relax.
- Pull your toes up. Hold; then relax.
Duration: Hold each pose for 20 seconds. Do twice a day for 2 weeks