Welcome to the third installment of my overcoming stress series!
It may seem ironic that the title to this post is “Get Tense”, when the whole idea in overcoming stress is to alleviate the tension in our bodies. However, deliberately tensing your muscles is the whole purpose of the relaxation exercise I am going to teach you. It is a “Progressive Relaxation Exercise” which enables you to identify the difference between your muscles feeling tense and feeling relaxed.
Once we are consciously aware that a certain part of our body is tense, then we work on relaxing that part. So, what exactly is “Progressive Relaxation”? It is an exercise in which you deliberately tense each muscle group of your body and then quickly relax it. The goal is for you to feel your body completely relaxed at the end of the exercise. It should take around 15 minutes. If you have never done this type of exercise, then it is recommended that you do it twice a day (2 x 15 minute sessions) for two weeks.
Here is how to do Progressive Relaxation (tense each muscle group for 5 seconds and then relax for 20 seconds before moving onto the next group) :
- Wear loose clothing and sit in a comfortable position. Close your eyes if you like. Take in several deep, relaxing breaths and visualise your body starting to relax.
- Curl you toes as tight as you can and then relax them. Tense your feet and ankles as tight as possible and then relax them. Now tense your calf muscles and knees, then relax them. Finally tense your thighs and buttocks and relax them.
- Make tights fists with your hands and fingers and then relax them. Tense your forearms and elbows, then relax. Do the same with your biceps and shoulders.
- Tense up your back as tight as you can, then relax. Tighten your chest and then relax. Do the same with your abdomen.
- Tighten your neck, feel it getting tense and then relax. Scrunch up your eyes as tight as possible and then relax. Tense up your jaw and then relax it. Tense up your forehead and relax.
- Now just sit and feel how relaxed your body is. Does it feel different than it did before you started the exercise? How does it feel different? Explore the sensation. Become familiar with it so that you can recognise when your body is completely relaxed as opposed to tense. Don’t rush through the exercise. Take your time and get to know the difference between when you are tense and relaxed.
- When you are ready, slowly open your eyes.
Please be careful when doing this exercise as you do not want to hurt yourself (I will not be held liable if you do).
Once you become proficient at Progressive Relaxation you may find that you do it during the day when you feel yourself becoming tense, and it will not have to take the 15 minutes that this initial exercise does. You may sense tension in your neck and so you do progressive relaxation with your neck only. It could be your shoulders or stomach tensing up due to stress and so you concentrate on those areas only. Whatever area it is, just remember…Get Tense and then Relax!!