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Progressive Muscle Relaxation (PMR) Therapy

Long and tiring projects at your office or a hell lot of classwork in school often puts pressure on a person's well-being. It results out in the settlement of some mental and physical problems like that of anxiety and fatigue. In this case, the technique of progressive muscle relaxation or PMR therapy proves to be highly beneficial. It is a great stress buster. In this method, you progressively tense and then relax all the muscles of your body. This technique is a way of releasing tension from the muscles which ultimately helps in curing the distress of anxiety from your body. The carrying-out of this method involves some steps, especially if you want to do a progressive relaxation from toe to head. So, have a look at this review to know the entire process of this technique.


Progressive Muscle Relaxation (PMR) Therapy

Progressive Muscle Relaxation (PMR) Technique for a toe to head workout

For carrying out a full body workout under the PMR technique, first remove your shoes and loose down any constricting clothing like belt and tie. Sit on a chair with your feet flat on the floor and your hands on your lap. After that do the following steps.

Step 1- 

Tighten the muscles of your toes and pull them towards your body. 

Keep the soles of your feet on the floor. Hold for some seconds and then relax. 

Thereafter dig your toes on the floor and hold for some seconds and then relax.

Step 2-

In this step, tighten the muscles that move your feet and calves (forelegs). Pull your feet up towards your body by keeping your heels on the floor. Hold this position for many seconds and then relax.

Step 3- 

You need to tighten the muscles in your thighs in this step. Extend your lower leg to lift your feet a few inches above the floor by using more tension than you need to lift them. Hold this pose for several seconds and then relax. 

After that, bend your legs to push your heels into the floor. Hold it for some seconds and then relax out.

Step 4-

Here in this step, just tighten the muscles in your butt. Simply squeeze your butt muscles together to push yourself up out of your chair a bit. Hold this pose for many seconds and then relax.

Step 5-

Tighten the muscles in your abdomen in this move. Constrict all your abdomen muscles like a girdle and hold for some time and then relax yourself. After this, push your abdomen out in front, back and sideline directions. Then hold it for more seconds and then simply relax.

Step 6- 

In this move, tighten the muscles in your chest and take a deep breath to expand your rib cage as far as possible. Clutch this pose for some seconds and then ease down your body. Just exhale and compress your rib cage. Do continue to exhale your rib cage for some more time and then relax a bit and breathe easy.

Step 7-

Tighten the muscles of your shoulder and upper arms. Bent your arms and pull your elbows on your side. Control this movement for some seconds and then unwind your body to relax down. Then push your elbows out to the side at about 45-degree angle by using more tension than you need to lift them. Grip this move for some time and then ease yourself by letting your arms to drop on your side.

Step 8- 

In this step, just tighten your forearms and wrists. Pull your hands towards your body with your elbows tucked in at your side and your palms facing up. Do remain in this move for some seconds and then relax. Then extend your hands down to the floor and hold them for some seconds and then relax by letting your hands flop into your lap.

Step 9- 

Just tighten the muscles in your hands and clench your fists. Hold them for some seconds and then relax. Then open your hands and extend your fingers as far as you can. Grip this move for a few seconds and then simply relax of.

Step 10- 

You need to tighten the muscles in your neck. Tuck your chin towards your chest by keeping your head in an upright position. Hold this pose for some time and then relax. Then pull your head straight back again by keeping your head in an upright position. Hold for some seconds and then relax.

Step 11- 

Here in this move, just tighten the muscles in your jaw and clench your teeth. 

Hold this position for several seconds and then simply relax. Then open your mouth as wide as you can and grip this pose for some time and then relax.

Step 12- 

Tighten the muscles in your tongue. Dig your tongue into the bottom of your mouth and hold it for some seconds and then just relax. Then press your tongue into the roof of your mouth and clutch this move for some time and then ease yourself.

Step 13- 

Do tighten the muscles of your mouth and close your lips. Hold this position for several seconds and then relax. Then smile broadly and hold it for some time and after that just relax yourself.

Step 14- 

In the last step, just tighten your eyes. Close them as tightly for as long as you can. Hold it like this for some time and then open them widely. Hold them for some seconds and then relax.

PMR technique relieves tension from the muscles of all your body parts. It induces a quiet body response and rebuilds the energy resources. This method is just like doing a meditation process. So guys, you can use this way to relax yourself if you ever feel stressed out and make your body more healthy.
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Hi..This is Lilly..The Body is like Piano, and happiness is like Music. It is needful to have the instrument in good order

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