Trauma & Substance Use

8 •

trauma

substance use

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing different muscle groups one

after the other. It helps to reduce physical and mental tension. A full session of relaxation

takes about 15 to 20 minutes.

Sit in a comfortable chair in a quiet room.

Put your feet flat on the floor and rest your hands in your lap.

Close your eyes.

Do the controlled breathing exercise for three minutes.

After three minutes of controlled breathing, start the muscle relaxation

exercise below.

Tense each of your muscle groups for 10 seconds, then relax for 10 seconds,

in the following order:

Hands:

clench your hands into fists, then relax

Lower arms:

bend your hands up at the wrists, then relax

Upper arms:

bend your arms up at the elbow, then relax

Shoulders:

lift your shoulders up, then relax

Neck:

stretch your neck gently to the left, then forward, then to the right,

then backwards in a slow rolling motion, then relax

Forehead and scalp:

raise your eyebrows, then relax

Eyes:

close your eyes tightly, then relax

Jaw:

clench your teeth, then relax

Chest:

breathe in deeply, then breathe out and relax

Stomach:

pull your tummy in, then relax

Upper back:

pull your shoulders forward, then relax

Lower back:

while sitting, roll your back into a smooth arc, then relax

Buttocks

: tighten your buttocks, then relax

Thighs:

push your feet firmly into the floor, then relax

Calves:

lift your toes off the ground, then relax and

Feet:

gently curl your toes down, then relax

Continue controlled breathing for five more minutes, enjoying the feeling

of relaxation.

Source:

beyondblue Fact sheet 6 – Reducing stress 2010