How do I do progressive muscle relaxation?

Many women with chronic pain have experienced relief with progressive muscle relaxation, as they reverse the muscle tightness and tension before it triggers pain. This mind/body technique involves contracting, then relaxing all the different muscle groups in the body, beginning with your head and neck and progressing down to your arms, chest, back, stomach, pelvis, legs and feet. Practice this exercise during your daily time-out period.

Lie down on a bed or rug in a quiet room with no distractions. To do this exercise, you focus on each set of muscles, tense these muscles to the count of 10, then release to the count of 10. Go slowly as you progress throughout your body, taking as long as you can.

Get in touch with each part and feel the tension you are experiencing. Also, notice how it feels to be tension? Free as you release the muscle.

It’s important to do the progressive muscle relaxation in combination with deep abdominal breathing, focusing on your breath: breathe in while tensing the muscles; breathe out or exhale while relaxing them. Studies show that when you can create a strong mental image using this type of relaxation technique, you actually feel "removed" from the pain you feel. This mindfulness, or focusing all attention on what you feel at the moment, can help you move beyond the pain as you become centered in a world of health and inner healing.

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