Guidelines for Using Progressive Muscle Relaxation
- Lie on your back in the most comfortable position as possible.
- Take off your shoes and loosen any restrictive clothing.
- Close your eyes, rotate your ankles outward, and place your arms at your sides.
- Make sure you move all major muscle groups in the body. Don't forget your face, including your forehead, eyes, nose, mouth, cheeks, and tongue.
- As you move each muscle group, contract the muscles as tightly as you can and hold the contraction for 30 seconds.
- Stop the contraction immediately, if you experience pain or cramping.
- Concentrate on the dramatic difference in feeling between a tensed muscle and a relaxed one.
Source: Teaching Children About Health: A Multidisciplinary Approach by Estelle Weinstein, Efrem Rosen
