|
| Reduce Tension | Progressive Muscle Relaxation (PMR) helps to lessen overall body tension. After tensing and relaxing all the muscle groups in your body, you can try rapid relaxation of the whole body. Tis procedure is known as Deep Muscle Relaxation. As soon as you lessen the tension available in your body, you feel less stress and increased physical and emotional health.
Time necessary for the procedure: 5 Minutes
1. Find a quiet place, sit or lie down in a comfortable position and begin practicing tensing all the muscles in your face.
2. Start the procedure with closing your eyes, holding your teeth tightly and making a grimace. If possible, move your ears. Tense your muscles counting to eight and slowly inhaling.
3. Then exhale and have a complete relaxation. Relax your face completely.
4. Then completely tense your neck and shoulders, inhaling and counting to eight simultaneously. Finish with exhaling and relaxing the muscles.
5. Do the same with other parts of the body, tensing and relaxing the following muscle groups:
o chest
o abdomen
o entire right arm
o right forearm and hand (making a fist)
o right hand
o entire left arm
o left forearm and hand (making a fist)
o left hand
o buttocks
o entire right leg
o lower right leg and foot
o right foot
o entire left leg
o lower left leg and foot
o left foot
6. If you suffer from the shortened version, tense and relax four main muscle groups:
o face
o neck, shoulders and arms
o abdomen and chest
o buttocks, legs and feet
Practice separately on each group in concession; then relax the whole body completely. Such technique helps to get rid of stress quickly.
The required things for the procedure:
• A comfortable quite place is required.
• It should be performed when noone interupts.
• The procedure can last some minutes.
|
|
