Definition
Learning to relax your muscles can help you release stress, and becomes a tool for dealing with unexpected stressful situations.
How to Do It
Sit down, then tense and relax the following series of muscles in the order written below. Tension should last around 5 seconds, while relaxation should take about 10 seconds for each muscle group [1], [6].
Right hand and forearm - making a fist
Right upper arm - bicep curl position
Left hand and forearm
Left upper arm
Forehead - raise, then relax eyebrows
Eyes and cheeks
Mouth and jaw - open wide, then relax
Neck - look upward, be careful
Shoulders - bring towards ears
Back - bring your shoulder blades together
Chest and stomach - breathe in deeply
Hips/buttocks - squeeze together
Right upper thigh - just tense, no leg movement
Right lower leg - pull toes towards you, slowly to avoid cramps
Right foot - curl toes towards the ground
Left upper thigh
Left lower leg
Left foot
Benefits
Time Commitment
10-15 minutes
Why it works
You may be holding tension in your body without knowing it. This can lead to heightened levels of stress and anxiety. By systematically tensing and relaxing your muscles, the tension is lost, thereby improving your mood [1], [3].
By reducing stress and anxiety, progressive muscle relaxation can improve your ability to focus and memorise while performing cognitive tasks, which improves your performance [4].
Progressive muscle relaxation helps you fall asleep more easily simply by making you relaxed [7].
Suggested Frequency
Daily, and whenever stress reduction is needed.
Side Effects
Injury is possible in the case of neck tension. Do not overextend your neck.
Cramps can occur during progressive muscle relaxation, especially in the lower leg region.
Gurus/Celebrities/Doing it
Dr. Jamie Marich
Dr. Mark Doyle
Rating
Keystone Habit
Suggested Time of Day
Night time for help with sleep, any other time if you do not want help getting to sleep.
Tips
- Because progressive muscle relaxation can be performed in a seated position, you can do it nearly anywhere.
- Practicing progressive muscle relaxation when you are not stressed makes it easier to do in high-stress situations.
Related Products
Complement this habit with one of the TouchPoint wearable devices. They help you reduce your stress and anxiety very quickly.
Supporting Studies and Articles
Expand Collapse- https://www.cci.health.wa.gov.au/~/media/CCI/Mental%20Health%20Professionals/Anxiety/Anxiety%20-%20Information%20Sheets/Anxiety%20Information%20Sheet%20-%2004%20-%20Progressive%20Muscle%20Relaxation.pdf
- https://www.questia.com/library/journal/1P4-2088828423/effectiveness-of-progressive-muscle-relaxation-biofeedback
- https://www.tandfonline.com/doi/full/10.1080/13607863.2014.997191
- https://ajot.aota.org/article.aspx?articleid=2569270
- https://www.tandfonline.com/doi/full/10.3109/10253890.2015.1053454
- https://www.anxietycanada.com/articles/how-to-do-progressive-muscle-relaxation/
- https://www.sciencedirect.com/science/article/pii/S2211266915000663
