Help sleeping the PRM Exercise from .... thehealthchannel.com (3)

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Progressive Muscle Relaxation

Developed by American physician Edmund son in 1938, Progressive Muscle Relaxation (PMR) involves tightening a muscle or muscle group for five seconds and slowly releasing the tension to create a reflex relaxation.

You carry out PMR in comfortable surroundings while lying on your back with your feet slightly apart. Then you tighten muscles in one part of your body, hold for five seconds, and then release the tension. You then breathe naturally and observe how your body feels. Then you progress to an adjacent part of the body and repeat the tension-relaxation with different muscles.

You can start at your head and progress toward your feet. You can start at your feet and progress toward your head.>>>>>EXCERPT>>>> If you find that PRM is beneficial, do it 2-3 times a week for maximum benefit.

Some people experience muscle cramps while doing this exercise, especially in their feet. If a

muscle cramps, do two things...

1. try to straighten out the muscle

2. "breathe through" the muscle: close your eyes and imagine that air is entering your body

through the tight muscle instead of your lungs

If cramping or any other aspect of this exercise is uncomfortable, you can stop.

Here are directions for PMR. First timers: You can read them first and then do the exercise; you can tape-record the directions and play them back so you don't have to interrupt the exercise to read the steps; you can have someone read the directions while you carry them out.

Phase 1: Sinking into the floor

1. Put yourself in quiet, comfortable surroundings

2. Shoes off, clothes loosened

3. Lie on your back on a carpeted floor, bed, or on a rug, folded blanket or towel

4. Set feet slightly apart with palms facing upwards

5. Bring your shoulders down from your ears

6. Close eyes; breathe naturally

7. Observe thoughts without focusing on them

8. As if it were a sponge, imagine the surface on which you are lying drawing tension from your

body.

9. Breathe naturally

10. Lie quietly for at least two minutes

Phase 2: Lower Body PMR

1. Focus your awareness on your feet. Breathe normally

2. Keeping heel on the floor, point the toes on your left foot away from you as far as you can.

3. Hold five seconds and slowly release

4. Repeat for right foot

5. Rest, breathe naturally, and observe the sensation that follows

6. Keeping your heel on the floor, point the toes on your left foot toward you as far as you can.

7. Hold five seconds and slowly release

8. Repeat for right foot

9. Rest, breathe naturally, and observe the sensation that follows

10. With leg outstretched, tighten the thigh muscles of your left leg

11. Hold five seconds and slowly release

12. Repeat for right leg

13. Rest, breathe naturally, and observe the sensation that follows

14. Tense pelvic (butt) muscles

15. Hold five seconds and slowly release

16. Rest, breathe naturally, and observe the sensation that follows

Phase Three: Upper Body PMR

1. Tense stomach muscles

2. Hold five seconds and slowly release

3. Rest, breathe naturally, and observe the sensation that follows

4. With palms turned down and keeping forearm on the floor, bend your left hand at the wrist

and point the fingers back as far as they will go

5. hold 5 seconds and slowly release.

6. Repeat for right hand

7. Rest, breathe naturally, and observe the sensation that follows

8. With palms turned up and keeping forearm on the floor, bend your left hand at the wrist and

point the fingers toward your face as far as they will go

9. hold 5 seconds and slowly release.

10. Repeat for right hand

11. Rest, breathe naturally, and observe the sensation that follows

12. Tense muscles of the left upper arm

13. Hold five seconds and slowly release

14. Repeat for right arm.

15. Rest, breathe naturally, and observe the sensation that follows

16. Tense the muscles in your back

17. Hold five seconds and slowly release

18. Rest, breathe naturally, and observe the sensation that follows

19. Tense the muscles in your shoulders

20. Hold five seconds and slowly release

21. Rest, breathe naturally, and observe the sensation that follows

Phase Four: Head and Neck PMR

1. Tense the muscles in your neck

2. Hold five seconds and slowly release

3. Rest, breathe naturally, and observe the sensation that follows

4. Tense the muscles in your face

5. Hold five seconds and slowly release

6. Rest, breathe naturally, and observe the sensation that follows

7. Close your eyes and squeeze lids tightly shut

8. Hold five seconds and slowly release

9. Rest, breathe naturally, and observe the sensation that follows

Written by Golanty, Ph.D, thehealthchannel.com Editorial Team