by Joyce Henderson, RN

PROGRESSIVE RELAXATION

Tense and relax muscle groups, hold for five seconds and release. As you release the contraction, let go of tension, using visual imagery of letting it soak into the surface beneath you, letting tension flow out of you through the muscle you have just tensed and relaxed. Breathe deeply.

Lie on your back, pillow under head and under knees if you prefer.

Calm your mind and focus on the exercise.

Toes: Curl toes, stretch and relax. Flex ankles, extend, relax.

Push heels into surface beneath you. Contact muscles of the calves, then relax. (Do not contract muscles of the calves if you are prone to muscle cramps in the legs.)

Tighten knee muscles, relax. Tighten thigh muscles and relax.

Let tension flow from lower limbs.

Breathe deeply. Contract and relax abdominal muscles and buttocks.

Use abdominal muscles to assist deep breathing.

Arch your back and press into the surface beneath you.

Focus on slowing breathing as you relax chest and ribs areas.

Shrug your shoulders one at a time, then together, press them into the surface beneath you. Relax.

Wiggle your fingers. Make a fist, relax. Raise each finger, lower it and relax it.

Curl your wrist, extend it, relax it.

Let tension flow down and out your arms.

Open your mouth wide, push the tongue against the roof of your mouth, clench jaw tightly and relax.

Smile.

Close eyes tightly, relax.

Wrinkle forehead. Relax.

Press head against surface or pillow. Relax.

Imagine you are floating on a warm surface. Breathe deeply and let tension soak away from you

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About the Author:

Joyce Henderson, RN, is an accomplished author and nurse in the central Florida area. Joyce has written several books and articles for several different journals and magazines. Joyce is a regular contributor to Nursing Spectrum.