MUSCLE RELAXATION- A TRANQUILIZER

By progressive muscle relaxation technique, you can get relief from panic caused by stress within few minutes. Yes! It is possible. Now you can alleviate the job stress, work load stress, conflicts, frustration, exhaustion, anxiety and aggression etc.


What is Progressive Muscle Relaxation?

It is an effective and widely used strategy for stress relief. It involves a two-step process in which you systematically tense and relax different muscles of your body.


What are its benefits?

• Progressive muscle relaxation gives you an intimate familiarity with how your different muscles of body get tense and relax. This cognizance helps you spot and counteract the first signs of the muscular tension that leads stress.
• As your body relaxes, so will your mind. Big achievement!
• You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.
• By knowing these techniques, you can feel a change, a good change in your life.

Requirement:

• A few minutes
• A place to stretch out
• Know how to deep breathe.
• Know the sequence of muscle relaxation sequence:

Right foot,Left foot,Right calf,Left calf,Right thigh,Left thigh,Hips and buttocks,
Stomach,Chest,Back,Right arm and hand,Left arm and hand,Neck and shoulder,Face.
You have to practice this technique in this sequence.
Start from right foot.


Procedure:

1. Loosen your clothing, take off your shoes and get relax.
2. Close your eyes and relax your body by bringing in mind the most beautiful moment of your life. Keep yourself for one minute in this imagination.
3. Open your eyes and practice deep breathing- breathe in and out in slow, deep breaths for two minute.
4. Now shift your attention to your right foot. Take a moment to focus on the way it feels.
5. Slowly tense the muscles in your right foot. Squeeze it as tightly as you can. Hold for a count of 10.
6. Now slowly relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
7. Stay in this relaxed state for a moment. Breathe deeply and slowly.
8. Now shift your attention to your left foot. Follow the same procedure of muscle tension and release.
9. Stay in this relaxed state for a moment. Breathe deeply and slowly.
10. Follow this procedure with different body parts as described in the sequence of muscles body relaxation like legs, abdomen, back, neck, face.

Try it must! It really works.

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