Progressive Muscle Relaxation | Relaxation Techniques | dr Jitendra Jeenger, MD

Описание: Progressive Muscle Relaxation | Relaxation Techniques | dr Jitendra Jeenger, MD

Step-by-Step Procedure

Step 1 – Hands ✊
• Make a tight fist
• Hold tension 5 seconds
• Release slowly 10 seconds
• Notice difference between tight vs relaxed feeling

Step 2 – Arms 💪
• Bend elbows and tighten biceps
• Hold 5 seconds
• Release 10 seconds

Focus on feeling heaviness after relaxation.

Step 3 – Shoulders 🧍
• Raise shoulders towards ears
• Hold 5 seconds
• Relax completely 10 seconds

Reduces neck stiffness.
Step 4 – Face 😊

Tense facial muscles:
• Close eyes tightly
• Clench jaw
• wrinkle forehead
Hold 5 seconds
Release 10 seconds

Common tension area in anxiety.

Step 5 – Neck
• Gently press head back (or forward)
• Hold 5 seconds
• Relax 10 seconds

Avoid strong force.
Step 6 – Chest and Breathing 🫁
• Take deep breath
• Hold chest tight 5 seconds
• Exhale slowly 10 seconds

Promotes calm breathing rhythm.
Step 7 – Abdomen
• Tighten stomach muscles
• Hold 5 seconds
• Relax 10 seconds

Reduces gut tension (common in anxiety).
Step 8 – Legs 🦵
• Tighten thigh muscles
• Hold 5 seconds
• Relax 10 seconds
Step 9 – Feet 👣
• Curl toes downward
• Hold 5 seconds
• Release 10 seconds

Feel warmth and heaviness.

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