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"Unwind Your Body, Calm Your Mind: The Power of PMR"

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In our pressure filled world, stress becomes that silent and sometimes constant companion for many of us. We get it from all angles. From work, from school, from within our families. We don't often enough give conscious awareness to the many ways stress affects us. Imagine this: You’re about to walk into a job interview or give a presentation at work or school. Your body and mental response to this may be a racing heart, tight shoulders, and swirling thoughts. Maybe you're lying in bed about to face another sleepless night. Your legs are restless, your jaw is clenched, and your mind won’t stop replaying the day. You just had a tough conversation or confrontation. Even though it’s over, your chest feels tight, and your body is buzzing with leftover tension. Yes, our day-to-day activities and demands cause us stress that leaves its imprint on us mentally and physically. Progressive Muscle Relaxation (PMR), a simple technique of tensing and relaxing muscle groups, can be a powerful ally in managing that load. This brief article today will outline the steps to guide you in your PMR exercise.


For each muscle group:

Gently tighten the muscles for about 5–6 seconds. Don’t strain—just enough to feel the tension.

Then slowly release the tension, saying the word “relax” in your mind as you do.


After releasing, enjoy the sensation of relaxation in that area for about 10 seconds before moving on to the next group.



WARNING: Go slowly the first few times. If you feel pain or a cramp at any point, stop immediately and gently relax the muscle.


Step-by-Step PMR Instructions


Get Comfortable

Sit or lie down in a quiet space where you won’t be disturbed. Close your eyes if you’d like, and take a few slow, deep breaths.


Feet and Toes

Start at the very bottom. Curl your toes downward as if trying to touch your heels with them, and tense your entire foot. Notice the tightness in your arches and soles. Hold… then release, letting your feet become heavy and soft.


Calves

Now, focus on your lower legs. Point your toes upward toward your knees, as if trying to flex your foot, feeling the tension build in your calf muscles. Hold… then release, allowing your calves to loosen completely.


Thighs

Engage your large thigh muscles. You can squeeze your thighs together, or if you're lying down, press your heels down into the surface you're on. Feel the strength and tension in your quads and hamstrings. Hold… then release, letting your thighs relax deeply.


Buttocks

Tighten the muscles in your glutes. Squeeze your buttocks together as if trying to hold something between them. Feel the firmness. Hold… then release, allowing your glutes to become soft and heavy.


Stomach

Bring your awareness to your core. Pull your stomach in tightly toward your spine, as if bracing for a gentle punch. Feel the muscles around your abdomen contract. Hold… then release, letting your stomach relax and soften.


Hands

Make tight fists with both hands, squeezing as hard as you can. Feel the tension radiate from your knuckles through your fingers. Hold… then release, unfurling your fingers and letting your hands become limp and relaxed.


Forearms

Now, focus on your lower arms. Flex your wrists back as if trying to point your fingers toward your body, tightening your forearms. Feel the muscles along the top and bottom of your forearms. Hold… then release, letting your forearms go completely slack.


Upper Arms

Bend your arms slightly and tense your biceps, as if trying to make a muscle. Feel the hardness in your upper arms. Hold… then release, allowing your arms to hang loosely at your sides.


Shoulders

Often a place we hold a lot of tension. Shrug your shoulders up toward your ears, trying to touch them to your earlobes. Feel the tightness in your neck and upper back. Hold… then release, letting your shoulders drop completely, feeling the weight leave them.


Neck

Be very gentle here. Gently tilt your head back and look up (only do this if it feels comfortable and causes no strain). Feel a subtle stretch and tension in the back of your neck. Hold… then release, slowly bringing your head back to a neutral, comfortable position.


Face

Finish by addressing the muscles in your face. Scrunch all your facial muscles—squeeze your eyes shut, wrinkle your nose, and furrow your forehead. Make your face as small as possible. Hold… then release, smoothing out your features and letting your face feel soft and relaxed.


Whole Body (Optional Final Step)

For a final, integrating wave of relaxation, briefly tense your entire body all at once. Squeeze every muscle you can—your feet, legs, glutes, stomach, arms, shoulders, neck, and face. Hold this full-body tension for just a couple of seconds… then release everything at once. Let your entire body sink deeply into the surface you're on, feeling completely relaxed and at ease.



By the time you finish your Progressive Muscle Relaxation session, your body will likely feel lighter, calmer, and more at ease. This simple yet powerful practice helps you tune into your physical tension and actively release it—creating space for peace, clarity, and rest. Whether you're preparing for a stressful event, unwinding after a long day, or simply checking in with yourself, PMR is a tool you can return to anytime. The more you practice, the more natural it becomes to recognize tension and let it go. As we continue through May, which is Mental Health Awareness Month, remember that caring for your mental well-being is just as important as your physical health. Your body carries so much for you—give it the care and release it deserves. Make PMR a regular practice and discover how much lighter and more present you can feel in your daily life. But please remember that wherever you are on this wellness journey, do not worry about getting it perfect; just get it going. Until next time. Happy reading!



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"The ability to relax is essential to health. Tension is the culprit. Relaxation is the remedy." ~William James

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