4 Muscle Relaxation Techniques | Stress Management
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I’m Samantha Ibarguen and I’m an energy healer and a wellness consultant in New York City. You can find out more about me and what I do at Integrated Wellness — www.igwell.com.
Progressive muscle relaxation is when we alternately tense and relax specific muscle groups. So the idea is to recognize the difference between a tensed muscle and a relaxed one. Now something like this might sound pretty simple or pretty basic, but when we have muscles that are chronically held, and chronically tight, we might actually lose the ability to tell the difference. When you do progressive muscle relaxation, you really want to feel the difference between a muscle that is tensed and the muscle that is relaxed. When you do this at home you want to make sure and tense your muscles for 10 seconds, and relax your muscles for 10 seconds.
We’ll do a couple of muscle groups here, and we’re only going to hold them for a couple of seconds. So, starting with your eyes, just squeezing your eyes shut. You’re really feeling the tension, really squeezing your eye muscles, and let them go. And just really let the muscles around your eyes go. You can even imagine that your eye balls are floating in their sockets. Now squeezing the shoulders. Squeeze your shoulders up to your ears, and really feel, and breath, don’t forget to breath, really feel that tension, and let them go.
You can squeeze your hands. Make fists with your hands and squeeze as hard as you can. Really squeezing your fingers, and relaxing your hands, and just let them fall.
So these are just a few of the many muscle groups that you can hit in your body. You can, do you jaw, you can do more points in your shoulders, you can move down your back, you can do your legs, and you can even do your feet.