Tense and relax muscle groups to reduce stress
Progressive Muscle Relaxation (PMR) is a technique designed to help reduce stress and anxiety by systematically tensing and then relaxing different muscle groups in the body. Developed by American physician Edmund Jacobson in the 1920s, PMR is based on the idea that physical relaxation can lead to mental relaxation.
Find a Comfortable Setting:
Start with Deep Breathing:
Tense Each Muscle Group:
Relax and Breathe Out:
Progress Through Muscle Groups:
Practice Regularly:
End with a Body Scan:
Reflect on Your Experience:
By regularly practicing PMR, you can learn to recognize and reduce muscle tension, leading to improved overall well-being and a greater sense of calm.
When practicing Progressive Muscle Relaxation (PMR), ensure you listen to your body and avoid over exertion to prevent any discomfort or injury.