A guide to progressive muscle relaxation
This routine is a quick, simple and effective method that can help you relax and control anxiety-related symptoms.
Progressive muscle relaxation activity
Each of the following tension/relaxation exercises is done in conjunction with your breathing. Tense each body part to its maximum as you breathe in. Hold it as long as it is comfortable. Let go of tension gradually as you exhale.
Make fists with your toes. Relax.
Pull the feet back, bringing the toes towards the knees. Relax.
Tense the muscles of the thighs as if you were trying to lift your legs against a weight. Relax.
Pinch the buttocks in and up, making them hard. It is as if you were seated upon a rock. Relax.
Take a big chest breath and pull the abdomen in, hardening it. Relax.
Take a big chest breath and tense the whole upper body. Relax.
Make fists with your hands. Relax.
Pull your hands back at the wrists, as if to bend the hand up towards the elbow. Relax.
Raise your shoulders up to your ears. Relax.
Raise your eyebrows and furrow the forehead. Relax.
Squeeze your eyes shut. Relax.
Smile, pulling back the corners of the mouth and baring the teeth. Relax.
Source: Borysenko et al, as cited in Moorey & Greer
