PMR can be done sitting or laying down: When we go through it now we will do it in a sitting position, but you can use it just as effectively laying down.
For each PMR zone repeat: Inhale while you tense and increase tension, then exhale while you relax and release. Pause between muscle groups for a full tactical breath.
(4 seconds in, 5 second hold, 4 seconds release)
Let’s walk through the PMR zones applying the above steps:
- Take three deep tactical breaths to begin.
- Right hand and forearm. Make a fist with your right hand.
- Right upper arm. Bring your right forearm up to your shoulder to “make a muscle”.
- Left hand and forearm. Make a fist.
- Left upper arm. “Make a muscle”.
- Forehead. Raise your eyebrows as high as they will go, as though you were surprised by something.
- Eyes and cheeks. Squeeze your eyes tight shut.
- Mouth and jaw. Open your mouth as wide as you can, as you might when you‘re yawning.
- Neck. Be careful as you tense these muscles. Face forward and then pull your head back slowly, as though you are looking up to the ceiling.
- Shoulders. Tense the muscles in your shoulders as you bring your shoulders up towards your ears.
- Shoulder blades/Back. Push your shoulder blades back, trying to almost touch them together, so that your chest is pushed forward.
- Chest and stomach. Breathe in deeply, filling up your lungs and chest with air.
- Hips and buttocks. Squeeze your buttock muscles.
- Right upper leg. Tighten your right thigh.
- Right lower leg. Do this slowly and carefully to avoid cramps. Pull your toes towards you to stretch the calf muscle.
- Right foot. Curl your toes downwards.
- Left upper leg. Repeat as for right upper leg.
- Left lower leg. Repeat as for right lower leg.
- Left foot. Repeat as for right foot.