Progressive Muscle Relaxation for Stress Reduction

A guided progressive muscle relaxation program designed to reduce stress and muscle tension. This program is particularly beneficial for individuals experiencing muscle tension due to stress or chronic conditions like rheumatic diseases. This program will guide you through tensing and relaxing different muscle groups to easily identify the difference between feeling tense and feeling relaxed.

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Program Modules

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Introduction to Progressive Muscle Relaxation

Understanding the principles and benefits of progressive muscle relaxation. Learn how stress affects the body and how this technique can help alleviate tension.

Full Body Progressive Muscle Relaxation

Daily

A complete guided session of progressive muscle relaxation, covering all major muscle groups from toes to face. Find a comfortable position (sitting or lying down) and take a few deep, relaxing breaths. Curl toes tightly, hold, and release. Focus on the difference between tension and relaxation. Point toes down, hold, and release. Focus on the difference between tension and relaxation. Point toes upward, hold, and release. Focus on the difference between tension and relaxation. Tighten buttocks muscles, hold, and release. Focus on the difference between tension and relaxation. Tense abdomen muscles, pulling belly button towards spine, hold, and release. Focus on the difference between tension and relaxation. Gently arch lower back, hold, and release. Focus on the difference between tension and relaxation. Raise shoulders up towards ears, hold, and release. Focus on the difference between tension and relaxation. Make fists and squeeze tightly, hold, and release. Focus on the difference between tension and relaxation. Bring forearms towards upper arms, tightening biceps, hold, and release. Focus on the difference between tension and relaxation. Squeeze eyes shut tightly and purse lips, hold, and release. Focus on the difference between tension and relaxation. Notice how your body feels. Allow yourself to feel totally relaxed as you sit or lie here.

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