Progressive muscle relaxation for stress relief

Relaxation technique: Progressive muscle relaxation for stress relief

•    An exercise for muscle relaxation where you systematically tense and relax different muscle groups in the body.
•    This can provide awareness of where in you body you hold particular levels/ qualities of tension. 
•    Identifying this can help you counter act/ manage physical tension and emotional stress.
•    Can combine with deep breathing for extra relaxation effect
•    Practise will improve your awareness and the ease in which you can tackle bodily tensions.
•    As body relaxes so can your mind

Practicing progressive muscle relaxation
Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
•    Loosen your clothing, take off your shoes, and get comfortable. 
•    Try lying prone on the floor with a pillow under your knees. 
•    Have a blanket in case you feel the cold easily
•    Take a few minutes to relax, breathing in and out in slow, deep breaths. 
•    When you’re relaxed and 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. Follow the same sequence of muscle tension and release. 
•    Move slowly up through your body, contracting and relaxing the muscle groups as you go. 
•    It may take some practice at first, but try not to tense muscles other than those intended. 
•    Once you have been round the whole body, take time to just relax, allow yourself the time to enjoy this state. 
•    If lying down take care getting up. Role onto you side and get into a crouch position, stand up slowly. This will reduce the possibility of a head rush.

Possible Sequence
The most popular sequence runs as follows:
1.    Right foot*
2.    Left foot
3.    Right calf
4.    Left calf
5.    Right thigh    6.    Left thigh
7.    Hips and buttocks
8.    Stomach
9.    Chest
10.    Back     
11.    Right arm and hand
12.    Left arm and hand
13.    Neck and shoulders
14.    Face 
* If you are left-handed you may want to begin with your left foot instead.