We all know being stressed is bad for our body. It can affect our mental health. It can affect how our body systems functions. It can affect our pain perception. It can even affect our pelvic floor function.
Being stressed and tense is no fun. You know what’s even less fun – when someone tells you to just relax. If only it was that easy, right?! As moms, females, humans, we tend to want to do more – to try harder – even when it comes to relaxing. And often times, the harder we try to relax, the more un-relaxed we become.
Well today I am here to share with you an active relaxation technique that can help relieve mental stress, relieve muscle tension, improve sleep, and even help during labor – Progressive Muscle Relaxation.
Progressive muscle relaxation is an active form of relaxation where you tense or tighten muscle groups followed by fully releasing or relaxing these muscles in a progressive manner throughout the body. Start with your toes – flex the toes maximally for 5 seconds, then fully relax them. Next move to the feet and squeeze foot muscles for 5 seconds, then fully release. Move to the calf, thigh, glutes, pelvic floor. Move through the hands, forearms, arms. Move through the abdomen, neck, and finally the head and jaw. Tighten each muscle group for 5 seconds then fully release for 10-20 seconds before moving on to the next. As you move through the body, focus on each muscle group. Notice if this is an area where you hold tension. Notice if you are able to fully release the tension. Notice your breathing. And finally let your body become heavy as you fully relax all of your muscles.
Progressive muscle relaxation is quick and easy to understand but always allows room for improvement. It has been used for years to help with relaxation, improving stress, improving anxiety, improving sleep, and coping with pain. This technique is perfect for those who have a hard time “just relaxing”, have trouble with sitting quietly and calmly, have difficulty turning off their brain, or just don’t have the time to relax in the manner they would prefer (moms, I’m looking at you). Progressive relaxation builds body awareness, helps us control our stress and tension more easily, and can be done anywhere at any time – whether you’re in your comfortable bed, deep in the trenches of childbirth, or nap-trapped under your child.
Let us know how progressive muscle relaxation works for you and let’s feel better together! If you have trouble relaxing or releasing muscle tension, reach out to Life Changes Physical Therapy for a consultation. We would love to help you de-stress and feel better today!