Progressive Muscle Relaxation

 

[Transcript]

Welcome to the MINDSPA mindfulness series from the Texas Tech Student Counseling Center. Led by John Purcell, LMFT

Progressive muscle relaxation is an exercise that relaxes your mind and body by tensing and relaxing muscle groups one at a time. 

You will tense each muscle group vigorously, but without straining, and then suddenly release the tension to feel the muscle relax. You will tense each muscle for about 5 seconds. If you have any pain or discomfort at any of the targeted muscle groups feel free to skip that step. Throughout this exercise you may visualize the muscles tensing and a wave of relaxation flowing over them as you release that tension. 

It is important that you keep breathing throughout the exercise. 

Begin by finding a comfortable position either sitting or lying down in a location where you will not be interrupted. Allow your attention to focus only on your body. Let your eyes gently close, or fix them on a point in the room in front of you. If you begin to notice your mind wandering, bring it back to the muscle you are working on.

Take some deep breaths, filling your lungs until your abdomen begins to rise, hold for a few second, and exhale slowly. Again, as you breathe notice your stomach rising and your lungs filling with air. 

As you exhale, imagine the tension in your body being released and flowing out.

And again inhale  and exhale.  Feel your body already relaxing.

As you go through each step, remember to keep breathing.

Start by tightening the muscles in your forehead by raising your eyebrows as high as you can.  Hold for about five seconds and then abruptly release, feeling that tension fall away. 

Now smile widely, feeling your mouth and cheeks tense. Hold for about 5 seconds, and release, appreciating the softness in your face. 

Next, tighten your eye muscles by squinting your eyelids tightly shut. Hold for about 5 seconds, and release. 

Gently pull your head back as if to look at the ceiling. Hold for about 5 seconds, and release, feeling the tension melting away. 

Now let the weight of your relaxed head and neck sink.

Breath in  and out. In  and out. Let go of all the stress. In  and out.

Now, tightly, but without straining, clench your fists and hold this position about 5 seconds, and release. 

Now, flex your biceps. Feel that buildup of tension. You may even visualize that muscle tightening. Hold for about 5 seconds, and release completely, enjoying that feeling of limpness. Breath in  and out.

Now tighten your triceps by extending your arms out and locking your elbows. Hold for about 5 seconds,

and release. 

Now lift your shoulders up as if they could touch your ears. Hold for about 5 seconds, and quickly

release, feeling their heaviness. 

Tense your upper back by pulling your shoulders back trying to make your shoulder blades touch. Hold for about 5 seconds, and release. 

Tighten your chest by taking a deep breath in, hold for about 5 seconds, and exhale, blowing out all the tension. 

Now tighten the muscles in your stomach by sucking in. Hold for about 5 seconds, and release. 

Gently arch your lower back. Hold for about 5 seconds, relax. 

Feel the limpness in your upper body letting go of the tension and stress. 

Tighten your buttocks. Hold for about 5 seconds, and imagine your hips falling loose when you release. 

Tighten your thighs by pressing your knees together, as if you were holding a penny between them. Hold for about 5 seconds, and release. 

Now flex your feet, pulling your toes towards you and feeling the tension in your calves. Hold for about 5 seconds, and relax, feel the weight of your legs sinking down. 

Curl your toes under, tensing your feet. Hold for about 5 seconds, release. 

Now imagine a wave of relaxation slowly spreading through your body--- beginning at your head and going all the way down to your feet. 

Feel the weight of your relaxed body while focusing on taking slow, intentional breaths in  and out. 

When you're ready, you may open your eyes and observe the room around you  and how your body feels in it.