I have previously written an article on simple breathing exercise for relaxation. In this article, I am going to explain how to do the deep muscular relaxation exercise.

Muscle tense relates with stress and anxiety. We may not even notice our muscles become tense but it can be related with headaches and backaches etc. 

Progressive muscular relaxation technique is used to reduce muscle tension. The basic process of this exercise is to tighten and relax particular muscles of the body, (considering them as groups) one by one according to a sequence. Ultimately reduce the tension in the body as a whole and thereby reduce anxiety and stress.

There are some important points you should keep in mind when you prepare to do progressive muscular relaxation exercise. 

Those are, 

• If you have injuries or history of a physical problem that causes you muscle pain, consult your doctor before starting. 

• Prepare a calm and quiet place without any distractions and a place with soft lighting.

• Wear loose clothing and sit in a comfortable chair and take off your shoes. 

• Avoid doing this exercise after having a heavy meal and after having alcohol. 

Steps :   

You can either start with your head or toes. Here I described the procedure starting with the head. 

1.  Raise your eyebrows as high as they will go, as though you were surprised by something. By doing this you can tighten the muscle in your forehead. Keep for 5 to 10 seconds and then slowly release. 

2. Squeeze your eyes tight shut to tighten the muscles of your eyes and cheeks. Keep for 5-10 seconds and slowly release. 

3. Open your mouth as you are yawning to tighten the muscle of your mouth and jaws, keep 5-10 seconds and then slowly release. 

4. Pull your head back slowly, as though you are looking up to the ceiling to tighten the muscles of your neck, keep 5-10 seconds and then slowly release. 

5. Tense the muscles in your shoulders as you bring your shoulders up towards your ears.  Release after 5- 10 seconds.

6. Push your shoulder blades back, trying to almost touch them together, so that your chest is pushed forward. After 5-10 seconds release. 

7. For arms, bring your forearms upto your shoulders, after 5-10 seconds release. 

8. Make fist with your fingers for 5-10 seconds and release. 

9. Breathe in deeply, filling up your lungs and chest with air to tighten the muscles of your chest and stomach. Then exhale slowly. 

10. Likewise tighten your muscle of your buttock, upper legs, lower legs,feet and toes. 

11. Pay attention to what you feel while relaxing the muscles. You can imagine that stressful thoughts are going away from you at the same time.

12. At the end, tighten your entire body muscles and relax after 5-10 seconds.