Editor’s note: Dana Santas, aka “”mobility makeris a certified strength and conditioning specialist in professional sports, a mind-body coach, and the author of the book Practical Solutions to Relieve Back Pain.
CNN
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Stress and anxiety don’t just feel in your head. You feel it in your body and it often manifests as tension. Progressive Muscle Relaxation is a powerful mind-body relaxation technique that relieves tension and relieves the stress and anxiety that started it. Even better, it can easily be done for 5-10 minutes in the comfort of your home or anywhere you can lie down or sit quietly.
Numerous studies have shown that progressive muscle relaxation reduces anxiety and stress and promotes sleep in stressed individuals. COVID-19 infectious patients and burn the victim.This powerful tool is also increasing Pain threshold in surgery and advanced cancer patientsaccording to research.
PMR is a technique widely used by elite athletes as well, as stress is not just for those suffering from health problems. In my work as a professional sports mind-body coach, I use his PMR on many athletes.
“Progressive muscle relaxation offers a powerful muscle and mental technique that systematically tenses and then relaxes the muscles, allowing athletes to improve their performance,” said Rob DiBernardo, mental performance coordinator for the Toronto Blue Jays. It’s something that you can immediately feel and access.”
“PMR has positive ‘action’ qualities that some athletes appreciate that can increase body awareness,” he added.
This feature makes graduated muscle relaxation an accessible mind-body relaxation practice for anyone, including children who may struggle with the inactive aspects of meditation and visualization practices.
If you want to experience the stress reduction and deep relaxation benefits of PMR, follow my instructions below.
This exercise is best done lying down, but you can also do it in a comfortable sitting position. The instructions below are based on a lying position.
First, lie on your back with your legs straight and your arms at your sides. It’s okay to put a pillow or towel under your head.
Gently close your eyes and focus your attention on your breathing. He takes five long, deep breaths, increasing the pace of his breathing by at least 5 seconds each time he inhales and 5 seconds or more each time he exhales.
During this exercise, your breath acts as a link between your mind and body, regulating the contraction and release of your muscles.
As you inhale, point your toes up and back, dorsiflex your ankles, and tighten the muscles in your tops of your feet. pause. Exhale, release and relax.
As you inhale, bend your toes downward into a plantarflexion position, tensing the muscles in the soles of your feet. pause. Exhale, release and relax.
Inhale and roll your toes up and back, but this time focus on contracting the front leg muscles. pause. Exhale, release and relax.
Inhale and repeat, curling your toes downward, this time concentrating on contracting the calf muscle behind your lower leg. pause. Exhale, release and relax.
As you inhale, lift your kneecaps up and contract the large quadriceps muscle on the front of your upper leg. pause. Exhale, release and relax.
As you inhale, bend your knees slightly (almost imperceptibly) to access and facilitate contraction of the hamstring muscles behind the top of your leg. pause. Exhale, release and relax.
Inhale and squeeze your buttocks and pelvic floor muscles. pause. Exhale, release and relax.
As you inhale, squeeze your abdomen and press your hips down. pause. Exhale, release and relax.
Inhale and arch your lower back slightly (almost imperceptibly) to create tension, being careful not to cause pain. pause. Exhale, release and relax.
As you inhale, fully expand your ribcage horizontally, creating tension that envelops your entire ribcage. pause. Exhale, release and relax.
As you inhale, spread your fingers long and wide and feel the muscles on the back of your hand tense. pause. Exhale, release and relax.
As you inhale, make a fist and feel the tension in your fingers. pause. Exhale, release and relax.
As you inhale, extend your wrist and pull your hand back, pointing your fingers up to feel the muscles contract in the upper part of your lower arm. pause. Exhale, release and relax.
As you inhale, bend your wrist and point your fingers down to feel your forearm muscles contract. pause. Exhale, release and relax.
As you inhale, straighten your elbows and straighten your arms as long as you can, feeling the triceps muscles behind your upper arms contract. pause. Exhale, release and relax.
As you inhale, bend your elbows slightly and contract the biceps muscle on the front of your upper arm. pause. Exhale, release and relax.
As you inhale, lift your ribcage and shoulders toward your ears, creating tension in your upper back, shoulders, and neck. pause. Exhale, release and relax.
Inhale and purse your lips tightly. pause. Exhale, release and relax.
Inhale and open your mouth as wide as possible. pause. Exhale, release and relax.
As you inhale, close your eyes tightly, wrinkle your nose and lift your cheeks. pause. Exhale, release and relax.
As you inhale, raise your eyebrows as high as possible and feel your forehead muscles contract. pause. Exhale, release and relax.
Take 5 long, deep breaths while resting your mind to make sure your body is completely relaxed.
For best results, we recommend practicing every day for a week, then several times a week.
