December 2023

HAPPY HOLIDAYS!

Take Time to relax

Progressive Relaxation Exercise

This is easy and quick to learn. Try it when you feel anxious, stressed, or when you can't sleep. Doing it every day will give you the most benefit. (Use only if OK with your MD/Health Care Practitioners)
(Do not strain. It can help to breath out during a stretch) 

Lie comfortably with your arms and legs outstretched
Clench one fist, gently without straining, and hold it for 10 seconds
Relax the fist for 10 seconds, then clench again, and relax
Repeat with the other hand
Draw the toes of one foot toward the knee, if safe and comfortable to do that
Hold for 10 seconds or less
Do the same with the other foot

Repeat the same sequence for the following body parts, first on one side of the body, then the other. You can experiment with other muscle groups as well.
Back of the lower legs. Point, tense your toes, and relax
Buttocks. Squeeze together and relax
Shoulder blades. Draw together and relax
Abdomen. Pull in tightly but gently and relax
Neck. Lower your neck gently down toward your chest and relax
Face. Gently tighten and contract the muscles around your eyes and mouth, and relax

After a week, try combining muscle groups. For example, tense ad relax the following parts together.

Hands and arms on both sides
Face and neck
Shoulders and back
Legs and feet

After another week, try to quit the tensing part of the exercise. Lie down and focus on different areas, relaxing areas that feel tight.

Adapted from--Fibromyalgia and Muscle Pain: Your Self-Treatment Guide by Leon Chaitow, ND, DO, Thorsons, 2001 in Client Education Handouts for Self-Care--Information for People.