Progressive Muscle Relaxation Exercise

One of the body’s reactions to stress is muscle tension. This can result in feeling “tense”, or can lead to muscle aches and pains, as well as leaving some people feeling exhausted. Think about how you respond to anxiety. Do you “tense up” when you’re feeling anxious? Muscle relaxation can be particularly helpful in cases where anxiety is especially associated to muscle tension. This information sheet will guide you through a common form of relaxation designed to reduce muscle tension.

Exercise:

• Loosen your clothing, take off your shoes, and get comfortable either sitting or lying down.

• Take a few minutes to relax, breathing in and out in slow, deep breaths.

• When you’re ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.

• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.

• Stay in this relaxed state for a moment, breathing deeply and slowly.

• When you’re ready, shift your attention to your left foot, and repeat the process.

• Move slowly up through your whole body, contracting and relaxing the muscles as you go.

• See attachment for a pdf with more info on how to practice progressive muscle relaxation as an anxiety reduction and mindfulness practice. Spotify and youtube also have a variety of guided progressive relaxation exercises, I have linked some below.