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Quick Reads #14 - Progressive Muscle Relaxation (PMR)

Some people get intense muscle tension during anxiety attacks. Your body feels tense and usually results in your body aching all throughout. Muscle tension can even results in headaches! Do you tense up as well during anxiety? Maybe you should try PMR or Progressive Muscle Relaxation! In this, you tense specific muscles and then relax them slowly to increase your capacity for tensing and reducing pain and this can even help you fall asleep. Here are the steps you should follow to practice PMR

Tip : Tense the muscle for 5 seconds but make sure you do not have any pain.

  1. Make a fist with your right hand.

  2. Bring your right forearm up to your shoulder to tense it

  3. Do the same with your left arm and left hand.

  4. Raise your eyebrows as high as they will go.

  5. Squeeze your eyes tight shut.

  6. Open your mouth as wide as you can.

  7. Tense the muscles in your shoulders as you bring your shoulders up towards your head.

  8. Push your shoulder blades back, trying to almost touch them together, so that your chest is pushed forward.

  9. Breathe in deeply, filling up your lungs and chest with air.

  10. Tighten your right thigh. Repeat for your left thigh.

  11. Pull your toes towards you to stretch the calf muscle. Do this slowly and carefully to avoid cramps.

  12. Curl your toes downwards.


Practice this as much as you can as that will make you perfect. Taking care of your body while practising Progressive Muscle Relaxation is important. You do not want to be in pain. Take care!







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