Muscle tension is a common response to stress, anxiety, fear, and anger. It is a natural part of our body's preparation for perceived dangerous or threatening situations. However, prolonged muscle tension can contribute to increased and ongoing stress levels and discomfort.

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The Progressive Muscle Relaxation (PMR) procedure teaches you to relax your muscles in two steps. First, tension is deliberately applied to each muscle group, and then the tension is released while you notice how the muscles feel when relaxed. With regular practice, you will learn to distinguish between tensed and relaxed muscles.

 

Armed with this knowledge, you can train your body and mind to release muscle tension, leading to a more relaxed and calm state overall. As your body relaxes, so does your mind, allowing you to manage stress better and enhance your overall well-being.

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PMR Procedure and Sequence​​​​

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For each step, apply tension to the muscle group for 10 seconds, and then release the tension while focusing on the contrast between tension and relaxation. Remember to breathe slowly and evenly throughout the exercise. Aim to complete the entire sequence once a day until you feel confident in controlling your muscle tensions..

 

Hands: Make fists and hold the tension; then release and feel the relaxation. Extend your fingers outward, then relax them completely.

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Biceps and Triceps: Tense your biceps by flexing your arms (shake your hands to ensure your fists are relaxed); then relax and allow your arms to drop to your sides. Tense your triceps by trying to bend your arms the wrong way, then let your arms relax.

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Shoulders: Pull your shoulders back to create tension; then release and let your shoulders relax. Push your shoulders forward, hunching them; then relax and let them loosen.

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Neck: With your shoulders relaxed and straight, slowly turn your head to the right as far as you comfortably can; then relax. Turn your head to the left, feeling the tension in your neck; then relax and release.

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Mouth: Open your mouth as wide as possible, creating tension; then relax and let your jaw rest. Press your lips together or purse them tightly; then release and allow your lips to return to a relaxed state.

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Tongue (Extended and Retracted): With your mouth open, extend your tongue as far as possible; then relax and let it rest at the bottom of your mouth. Retract your tongue back into your throat as far as you comfortably can, then relax.

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Eyes: Open your eyes as wide as possible, feeling the tension in your forehead; then relax and close your eyes gently. Squint your eyes tightly, then relax and let your entire face feel at ease.

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Forehead: Raise your eyebrows as high as they will go, as though surprised; then relax your forehead.

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Back: While keeping your shoulders on the back of the chair, push your body forward to arch your back, then relax.

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Thighs: Extend your legs and raise them about 6 inches off the floor or footrest without tensing your stomach; then relax. Dig your heels into the floor to engage your thighs, then relax and release the tension.

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Stomach: Pull in your stomach as far as possible to tense the muscles, then relax completely. Push out your stomach or tighten it as if preparing for a punch; then relax and let the tension go.

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Calves and Feet: Point your toes without raising your legs to create tension; then relax and let your feet rest. Point your feet up as far as possible (beware of cramps - if you feel any, shake your feet loose); then relax.

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Toes: With your legs relaxed, dig your toes into the floor to feel the tension; then relax and let your toes loosen. Bend your toes up as far as possible, then relax and release the tension.

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Anxiety Counselling in Perth

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Anxiety is treatable, and seeking counselling can help you identify and understand the underlying causes and triggers. Using evidence-based techniques like cognitive behaviour therapy (CBT), I can support you in addressing and alleviating your anxiety symptoms. Begin your journey to a calmer, more balanced life by calling or using the online contact form to schedule an appointment today.