PMR

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PMR

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PMR- (Progressive Muscle Relaxation)

The original technique was first developed by Edmund Jacobson over 70 years ago. There are many variations on this technique. You could try as follows or start from the end and work back- or even pick a few steps, really whatever works best for you!
Remember
not to over tense muscles as this can increase your pain or increase damage to weak or already damaged muscles.
Relax for about 30 seconds between each step and feel how the tension has gone from each part of your body.
No pain no gain is a myth- if you feel extra pain STOP.

Start by finding a quiet comfortable spot- Sit on a comfortable chair or lie on a bed.
Close your eyes and take a few deep breaths, expanding your belly as you inhale and contracting as you exhale.

Inhale as you tense and exhale as you relax.

  1. Beginning at your head, tense your forehead, hold for 5 seconds relax and exhale.
  2. Squeeze your eyes shut, hold for 5 seconds then relax.
  3. Clench your jaws, hold for 5 seconds, then relax.
  4. With shoulders straight and relaxed, turn your head as far as it will go to the left, hold for 5 seconds then relax.
  5. With shoulders straight and relaxed, turn your head as far as it will go to the right, hold for 5 seconds then relax.
  6. Push your chin into your chest (gently), hold for 5 seconds then relax.
  7. Lift your shoulders to your ears, hold for 5 seconds then relax.
  8. Pull your shoulders back, hold for 5 seconds then relax.
  9. Tense your arms ( leave your hands “floppy”) hold for 5 seconds then relax.
  10. Tense your fists, hold for 5 seconds then relax.
  11. Stretch your fingers, hold for 5 seconds then relax.
  12. Arch your back slightly, hold for 5 seconds then relax. (care or omit if you have spinal/ back injury- see your GP)
  13. Pull in your stomach as far as possible, hold for 5 seconds then relax
  14. Push out your stomach as far as you can, hold for 5 seconds then relax.
  15. Tense your butt, hold for 5 seconds then relax.
  16. With your legs straight, raise them about 5 inches off the ground, hold for 5 seconds then relax. (care or omit if you have spinal/ back injury- see your GP)
  17. With your legs straight, push your heels into the ground, hold for 5 seconds then relax. (care or omit if you have spinal/ back injury- see your GP)
  18. Point your feet up as far as you can, hold for 5 seconds then relax.
  19. Bend your toes up as far as you can, hold for 5 seconds then relax.
  20. Bend your toes down as far as you can, hold for 5 seconds then relax.

Now take a few minutes to enjoy your relaxed state of mind and feel how the tension has gone. Stand up slowly when you feel ready and maybe enjoy a glass of refreshingly cool water.

Try this exercise twice a day, it may take a few days for you to feel the benefit but don’t give up! Experiment with the holding time, maybe reduce from 5 seconds to 2 seconds and very gradually build up your comfortable holding time.