![]() In our everyday life it is unavoidable that we will experience a certain amount of stress. However, although some stress is a normal part of life, it is important to recognise when it becomes excessive and to understand that it can contribute to exacerbating your pain levels, chronic disease and mental health issues. Stress, anxiety and fear cause a multitude of effects throughout the body including muscle tension. This is part of a process that helps our bodies prepare for potentially dangerous situations putting us in a “fight or flight” mode even though some of those situations may not actually be dangerous, our bodies will still respond in the same way. Sometimes we don’t even notice how our muscles become tense, or that we are clenching our jaw often resulting in tension headaches and even contributing to back pain. A technique that has been widely used and recognised as being effective in reducing muscle tension is Progressive Muscle Relaxation (PMR) in which you tense up and relax different muscle groups, one at a time, starting at the toes and working up to the head. This will help you recognise where you have tension in your body and help you to release it. PMR can have many benefits, including:
Preparing for PMR - When first beginning consider the following:
During this exercise, each muscle should be tensed, but not to the point of pain or discomfort. If you have any injuries or pain, you can skip the affected areas. Notice the feeling of releasing tension in each muscle and the resulting feeling of relaxation. Let's begin! Sit back or lie down in a comfortable position. Shut your eyes if you’re comfortable doing so. Begin by taking a slow deep breath and noticing the feeling of air filling your lungs. Hold your breath momentarily and then release the breath slowly visualizing the tension leaving your body. Now, move your attention to your feet. Begin to tense your feet by curling your toes and the arch of your foot. Hold onto the tension and notice what it feels like. (Hold for 5 seconds) Now release the tension in your feet. Notice the new feeling of relaxation. Next, begin to focus on your lower legs. Tense the muscles in your calves by pulling your toes towards your head. Hold them tightly and pay attention to the feeling of tension. (Hold for 5 seconds) Now release the tension from your lower legs. Again, notice the feeling of relaxation. Remember to continue taking deep breaths. Next, tense the muscles of your upper leg and pelvis. You can do this by tightly squeezing your thighs and knees together. (Hold for 5 seconds) And release. Feel the tension leave your muscles. Now begin to tense your stomach and chest. You can do this by sucking your stomach in. Squeeze harder and hold the tension. (Hold for 5 seconds) Release the tension and allow your body to go limp. Let yourself notice the feeling of relaxation. Continue taking deep breaths. Breathe in slowly, noticing the air fill your lungs, and hold it in briefly then release the air slowly. Feel it leaving your lungs. Next, tense the muscles in your back by bringing your shoulder blades together behind you. Hold them tightly. Tense them as hard as you can without straining and keep holding. (Hold for 5 seconds) Now release the tension from your back. Feel the tension slowly leaving your body, and the new feeling of relaxation. Notice how different your body feels when you allow it to relax. Next tense your arms all the way from your hands to your shoulders. Make a fist and squeeze all the way up your arm. (Hold for 5 seconds) Release the tension from your arms and shoulders. Notice the feeling of relaxation in your fingers, hands, arms, and shoulders. Notice how your arms feel at ease. Move up to your neck and your head. Tense your face and your neck by tensing the muscles around your eyes and mouth. (Hold for 5 seconds) Release the tension. Again, notice the new feeling of relaxation. Finally, tense your entire body. Tense your feet, legs, stomach, chest, arms, head, and neck. Tense harder, without straining. (Hold for 5 seconds) Now release. Allow your whole body to go limp. Pay attention to the feeling of relaxation, and how different it is from the feeling of tension. Begin to wake your body up by slowly moving your muscles. Adjust your arms and legs. Stretch your muscles and open your eyes when you’re ready. Practice means progress. Only through practice can you become more aware of your muscles, how they respond with tension, and how you can relax them. Training your body to respond differently to stress is like any training – practicing consistently is the key. To begin with, listening to a guided recording may be helpful until you get the hang it of it. Otherwise you could always use mobile apps like headspace or wellness and meditation podcasts. Here is a YouTube link to a Johns Hopkins guided video on PMR. https://www.youtube.com/watch?v=ClqPtWzozXs If you need more help managing stress and muscle tension the team at HMC osteopaths can help with both manual therapy and lifestyle advice tailored to your specific needs.
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