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|Progressive Muscle Relaxation (PMR)|
|Written by naddya819|
|26 August 2009|
Progressive muscle relaxation is a simple, easy to learn procedure that first tenses muscles by groups, then relaxes those muscles. There is a wealth of information on PMR on the web, and there are even self-help books on tape that will guide you through the process with a pleasant and soothing voice. In this article, I will explain this simple process so that you can add it to your own home treatment plan for whatever ails you.
First, lie quietly on a soft surface, preferably your bed if you plan on using PMR to help you fall asleep. The room should be quiet and dark, and kept at a cool temperature.
Take a deep breath and tense the muscles in your toes, scrunching your toes up tightly while you hold your breath to a count of about eight (start counting as you inhale). Feel the tightness in the muscles, almost painful. Then, exhale gently while relaxing your toes. Stay quiet for about 3 regular breaths, while enjoying the relaxation of your toes.
Next, take in a deep breath, start counting, and point your toes, feeling the tenseness of your calf muscles, for a count of eight, then relax and exhale. After a count of three breaths, inhale and tighten the muscles of your thighs, trying to push your knees downward into the bed, and hold for a count of eight. Then relax.
Continue in this manner, working your way to your stomach, arching your back, drawing your shoulders up, tightening your hands, the muscles of your forearms, your biceps, your neck, and finally the muscles of your face.
When you have worked your way completely up the body, relax and spend a few minutes enjoying the extreme relaxation of your body. Then, you can roll over and go to sleep, and hopefully get a very relaxed, deep sleep.
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