Muscle Relaxation to reduce stress







Progressive Muscle Relaxation is a common intervention that does really help people relax.  This is a great, easy intervention that can be done in a chair or laying in bed. The image below shows the how-to steps. Basically, you focus your attention on one muscle group at a time by tensing/tightening the feet up for ten seconds then relaxing that same muscle group after ten seconds. Next you move to the next muscle group. progressive-muscle-relax

The chart above goes backwards from how most experts suggest doing this exercise. I find it is better to start with feet and then work up to the face, like the chart below shows.progressive_muscle_relaxationAnother tip for this exercise is to remember to focus on breathing through-out the process. Attempt to take in deep belly breaths of oxygen. Remain as calm as possible and just relax. This exercise can put you to sleep, even after a long, stressful day at work.  If you are having trouble focusing and doing this exercise alone, have someone else do it with you. Better yet, find a professionally trained counselor, social worker or life coach who can help you facilitate this intervention. This expert will help you remain calm, focus on breathing and learn to relax.