Do the Progressive Muscle Relaxation Exercise

Progressive muscle relaxation (PMR) is a stress and anxiety management technique. If you have恐慌症,广播恐惧症或者其他焦虑症，这种技术可以帮助你平息你的身体，安静你的思想。经常做法，进步肌肉放松变得更容易执行，您将能够实现更大的放松深度。

The good news is that not only is this exercise effective, it's also quick and easy. All you need is 10 to 15 minutes.

How to Prepare

通过确保您感到舒适，静止。你可能会坐在椅子上或躺着。坐在倾斜的椅子上往往是理想的，因为如果你躺下你实际上去睡觉，你可能会变得如此放松。这项运动可以在夜间使用，但这意味着在白天期间平静地满足身体的方法。

Your eyes may be open or closed, but most people find closing their eyes helps maintain focus during the exercise. It can also help you stay awake while your body becomes more relaxed.

松开任何限制性的衣服，脱掉鞋子。确保周围环境很安静。

Begin by doing some深呼吸。通过鼻子缓慢而深入地吸气，呼气通过嘴巴。重复几次。在开始之前大约需要五次深呼吸是一个很好的开始。

Tensing the Muscles

逐步肌肉放松的第一步是紧张身体特定部位的肌肉。您将遵循每个肌肉组的相同过程。

• During this step, you will start by squeezing a muscle as tightly as you can for about five seconds while you take a deep breath.
• Focus on getting the muscle as tight as you possibly can—it might feel uncomfortable or even cause you to shake slightly.
• One thing to remember is to focus on only tensing the muscle you are targeting. It can be easy to tense nearby muscles or even to tighten up all the muscles in your body. Concentrate on keeping other muscle groups relaxed while you isolate your targeted muscle.

当您正在进行进步肌肉放松时，记得谨慎行事。虽然你的肌肉应该相当紧张，但要小心不要伤害自己。当你紧张每一个肌肉时，逐渐和轻轻地构建紧张。如果你感到任何严重的痛苦，请立即停止。

放松肌肉

该过程的下一步涉及放松您有针对性的紧张肌肉。您的重点应该是在放松肌肉的感觉和拉链和轻松的状态之间的截然不同的差异。

• After you have tensed the muscle for around five seconds, exhale as you let the tension flow out of the muscle.
• 当你放松紧的肌肉时，它们应该返回完全跛行和松动的状态。
• Remember, the goal of PMR is to help you learn how to relax your body when you start to become tense—so really focusing on the process and sensation of relaxing your body can help you become better at reaching a more relaxed state.

Muscles Groups to Target

本练习的目标是通过身体的肌肉群，逐渐紧张和放松每一个。您可以按任何顺序进行，但通常有助于从您的脚上或从头开始时工作。

Feet

Start by tensing the muscles in your feet. Bend your feet upward from the ankle toward your face. Flex your feet upward as high as you can, but not so much that it causes pain or cramping. Hold this position for 5 to 10 seconds.

快速释放脚的张力。注意当您的脚放松时，您体验的感受和感觉。在继续前进到下一个肌肉组之前，保持放松约20到30秒。

Lower Body

Tense the muscles in your buttocks and thighs. Notice how the tension feels. Hold this position for 5 to 10 seconds and quickly release the tension. Stay relaxed for 20 to 30 seconds.

Abdomen

Tighten your stomach muscles. Focus on the tension for 5 to 10 seconds. Release the tension and relax for a count of 20 to 30. Notice the differences between how your stomach felt while tensed and relaxed.

Hands and Arms

Make a tight fist with each hand while simultaneously flexing your hands upward at the wrist. Focus on the sensations you feel while these muscles are tensed for a count of 5 to 10 seconds. Quickly release the tension and focus on the relaxed muscles in your hands and arms for 20 to 30 seconds.

Bend your elbows and tense your biceps as hard as you can. Hold the tension for a count of 5 to 10 and quickly release. Stay relaxed for 20 to 30 seconds, focusing on how these relaxed muscles feel.

Upper Back

移动到上背部。通过将肩部拉回尽可能紧张，拧紧上背部肌肉。保持计数为5到10.快速释放张力，放松20至30秒。专注于上背部的感觉如何与拉紧相比。

Pull your shoulders upward toward your ears. Pull them up as tight as possible and hold for 5 to 10 seconds. Feel the tension in your shoulders and neck. Quickly release the tension and stay relaxed for 20 to 30 seconds.

Head

Wrinkle your forehead upward as tight as you can. Hold for a count of 5 to 10 and quickly release the tension. Stay relaxed for 20 to 30 seconds.

挤压你的眼睛关闭了5到10的计数。关注张力如何感受。释放张力并专注于弛豫的感觉数20到30。

尽可能宽阔地张开嘴。感受下巴的紧张局面。保持5到10秒并释放。放松你的下巴 - 你的嘴唇应该略微分开。注意紧张和放松之间的对比。

精加工

完成放松所有肌肉群体后，继续深呼吸一钟。专注于你的轻松肌肉感觉如何。

Remember to practice this exercise regularly, even when you aren't feeling tense or anxious. Once you become more skilled at doing this, it is something you can do anywhere at any time to relieve stress and anxiety.

尖端

• You can add muscle groups to the exercise, or you can just focus on your individual areas of tension.
• 收紧肌肉群后，确保快速释放紧张，而不是逐渐释放。
• 尝试使用音频录制来指导练习，尤其是当您首次学习此技术时。您可以找到引导PMR播客，YouTube视频和移动应用程序。
• 如果你在短时间,试着快速版的the exercise focusing only on the main muscle groups: the lower body, abs, upper body, and face.
• If you have trouble falling asleep, try this activity after you have gone to bed.