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Progressive muscle relaxation exercise

How to relax your muscles

This exercise can help you to relax and unwind, and can be especially helpful when you are trying to fall asleep.


Get comfortable

Lie down on your bed. Breathe slowly and evenly.

  1. Squeeze the muscles in your feet, and hold tight for five to ten seconds. Feel the muscles becoming tighter and tenser.
  2. Slowly release the tension, noticing how your muscles feel as you relax.
  3. Slowly apply this technique up your body:
    • Feet, legs, buttocks
    • Lower back, chest
    • Arms, shoulder, neck
    • Jaw, face, head
  4. You could also gently press your muscles into the mattress or chair as you relax, feeling them heavy against the surface, before you lighten your body again.

How to do progressive muscle relaxation video from Therapist Aid

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