Kill the STRESS….RELAX YOUR MUSCLES…PMR TECHNIQUE

Good morning , let the stress begin…this is how we start our day.

Most of us suffer stress and anxiety on regular basis. It forms a contributing factor for many non communicable diseases like diabetes, hypertension, cancers and many psychiatric illness.

How to relieve stress is a million dollar question…we shall discuss a simple but effective technique of relaxation which help to relieve stress.

Progressive muscle relaxation technique  was developed by Edmund Jacobson at Harvard University. It relieves anxiety, decreases anxiety levels in phobia(fear), frequency of panic attack reduces, makes your mood stable, gets you good sleep.

PMR involves contracting and then relaxing your muscles slowly. you can master the technique with practice. Now, lets keep baby steps…

How to do it ???

Duration : it needs 15-20 minutes

Prerequisites : choose a quiet,calm place..switch off ur cell, ask others not to disturb for 20 mins, loosen ur clothing, remove shoes. sit comfortably on chair,sofa or on floor…lying down on bed isn’t preferable as you might fall asleep in few minutes.

What do I need to do?

step 1:  Tense a muscle + take deep breathe –  hold it for 5 seconds.

step 2 : relax the muscle + slowly exhale ur breathe – for 15 secs.

Most important thing is to focus and feel the difference between the tensed muscle and
relaxed muscle.

 

Lets summarize, breath in + tense the muscle—-> breathe out slowly + relax that muscle.  spend a few seconds enjoying the feeling of release, releasing a little more with each exhale.

 

Contracting different group of muscles : start from foot and go up.

Take a print out of below instructions and follow them…

Foot muscles : take breathe + curl your toes downward towards ground, hold it for 5 secs…now breathe out slowly with relaxing  ur foot muscles for 15 secs.

Lower leg and foot : take breathe + tighten your calf muscle by pulling toes towards you,hold it for 5 secs…now breathe out slowly with relaxing  ur leg and foot muscles for 15 secs.

Entire leg :take breathe + squeeze thigh muscles + tighten your calf muscle by pulling toes towards youtake breathe +

now,repeat on other leg

 

Hand : take breathe +clench your fist,hold it for 5 secs…now breathe out slowly with relaxing  ur hand for 15 secs.

Entire right arm : take breathe + tighten your biceps by drawing  your forearm up towards your
shoulder and “make a muscle”, while clenching fist,hold it for 5 secs…now breathe out slowly with relaxing ur arm muscles for 15 secs.

now, repeat on other arm

 

Buttocks :  take breathe +tighten by pulling your buttocks together,hold it for 5 secs…now breathe out slowly with relaxing  muscles for 15 secs.

Stomach : take breathe + suck your stomach in,hold it for 5 secs…now breathe out slowly with relaxing  ur tummy for 15 secs.

Chest : take breathe + tighten chest muscles by taking a deep breath,hold it for 5 secs…now breathe out slowly with relaxing  for 15 secs.

Neck and shoulders : take breathe + raise your shoulders up to touch your ears,hold it for 5 secs…now breathe out slowly with relaxing  neck and shoulder muscles for 15 secs.

Mouth : take breathe + open your mouth wide enough to stretch the hinges of your jaw,hold it for 5 secs…now breathe out slowly by closing ur mouth  for 15 secs.

Eyes : take breathe + clench your eyelids tightly shut,hold it for 5 secs…now breathe out slowly with relaxing  ur eye lids for 15 secs.

Forehead : take breathe + raise your eyebrows upwards,hold it for 5 secs…now breathe out slowly with relaxing  ur forehead  muscles for 15 secs.

practice it twice a day for first 2 weeks,later can do it at any moment u wish.

Happy relaxing…say bye-bye to stress..

 

Tejaswi B L

Dr.Tejaswi is post graduate trainee in MD internal medicine.His interests are health care blogging,health education in non communicable diseases like diabetes, hypertension and cancers.

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