Progressive muscle relaxation training method

Progressive muscle relaxation training refers to a relatively gradual and orderly exercise that relaxes the muscles. The intensity of this exercise is not that high, so it will not make people who do not exercise often feel muscle soreness. Instead, it allows their muscles to contract and relax. Today we will learn about the method of progressive muscle relaxation training.

(1) Relax the toe muscles

Action essentials: Slowly bend the toes of both feet upward with force. At the same time, do not move your ankles and legs. Continue for 10 seconds (you can count to 10 silently at a steady pace), then gradually relax. When relaxing, pay attention to experiencing a feeling that is different from when your muscles are tense, that is, a slight warmth, numbness, and looseness, as if "lifeless." After 20 seconds, do the opposite action, slowly and forcefully bend the toes of both feet downward, hold for 10 seconds, and then relax.

(2) Calf muscle relaxation

Action essentials: Bend your feet backward and upward toward your knees to tighten your calf muscles. Hold this position for 10 seconds and then slowly relax. After 20 seconds, do the opposite. Bend your feet hard forward and downward, hold for 10 seconds, then relax. Notice the release of tension as you relax.

(3) Relaxation of thigh muscles

Action essentials: Tighten your legs and lift your heels off the ground for 10 seconds, then relax. After 20 seconds, straighten your legs and squeeze your knees together as if you were holding a coin tightly between your knees. Hold for 10 seconds and then relax. Notice the relaxing feeling of slight warmth.

(4) Relax your buttocks muscles

Action essentials: Stretch your legs straight and place them flat on the ground, press down hard on your calves and heels to tense your buttocks. Hold this position for 10 seconds, then relax. After 20 seconds, squeeze your buttocks tightly and try to raise the position of your pelvis. Continue for 10 seconds, then relax. At this time, you can feel the buttocks muscles starting to heat up and feel a heaviness.

(5) Relax your abdominal muscles

Action essentials: Raise your legs to tighten the muscles around your abdomen while lowering your chest. Hold this position for 10 seconds, then relax. Pay attention to the changing feeling in your abdomen from tension to relaxation. After 20 seconds, do the next move.

(6) Relaxation of chest muscles

Action essentials: Bring your shoulders forward and together, tense the muscles around your chest, feel the tension, hold this position for 10 seconds, then relax. At this time, you will feel a comfortable and relaxed feeling in your chest. After 20 seconds, do the next move.

(7) Relax your back muscles

Key points of the movement: Bend your back backward with force, and try to protrude your chest and abdomen to form a bridge shape. Hold for 10 seconds, then relax. After 20 seconds, expand your shoulders behind you, and bring your shoulders together as much as possible to tense your upper back muscles. Hold for 10 seconds and relax. Pay attention to the feeling in your back as you relax.

(8) Relax your shoulder muscles

Key points of the action: Stretch your arms outward and float them above the armrests on both sides of the sofa. Try your best to lift your shoulders towards your ears. Hold this position for 10 seconds and then relax. Notice the relaxing sensation of warmth and heaviness. After 20 seconds, do the next move.

This article introduces us to the method of progressive muscle relaxation training in detail. After doing this training, all the muscles in your body will be relaxed, such as the thigh muscles, buttocks muscles and abdominal muscles, so that you will not grow a lot of fat on your abdomen.