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Stress Management Challenge Day 6 – Progressive Muscle Relaxation

🎯 Today’s Mission:

To successfully complete today’s mission:

  • Practice Progressive muscle relaxation (PMR)
  • [OPTIONAL] Share with us, in the Stress Management Support Group
  • Complete the form at the bottom of the page when done.

💡 More Info:

Yesterday we moved into the body with a Body Scan.

Progressive muscle relaxation (PMR) is a relaxation technique. It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and anxiety.

Dr. Edmund Jacobson invented the technique in the 1920s as a way to help his patients deal with anxiety. Dr. Jacobson felt that relaxing the muscles could relax the mind as well. The technique involves tightening one muscle group while keeping the rest of the body relaxed, and then releasing the tension.

Research has shown that PMR offers a range of benefits, including pain relief and better sleep. It may also reduce migraine attacks and systolic blood pressure. People who suffer from insomnia often report that practicing progressive muscle relaxation at night helps them fall asleep.

You can do PMR in the comfort of your own home. Practice the technique regularly for best results. Over time, it may help you feel more relaxed and mentally calmer.

❓ How to do it

  1. Remove your shoes and wear loose clothing.
  2. Start by lying or sitting down. Relax your entire body. Take five deep, slow breaths.
  3. We will now move through your body using the following method:

While inhaling, contract one muscle group (for example your toes) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group. Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group.

⚠️ Note: If you are injured in any area please rather skip that area.

  • Lift your toes upward. Hold, then let go. Pull your toes downward. Hold, then let go.
  • Next, tense your calf muscles, then let go.
  • Move your knees toward each other. Hold, then let go.
  • Squeeze your thigh muscles. Hold, then let go.
  • Clench your hands. Pause, then let go.
  • Tense your arms. Hold, then let go.
  • Squeeze your buttocks. Pause, then let go.
  • Contract your abdominal muscles. Pause, then let go.
  • Inhale and tighten your chest. Hold, then exhale and let go.
  • Raise your shoulders to your ears. Pause, then let go.
  • Purse your lips together. Hold, then release.
  • Open your mouth wide. Hold, then let go.
  • Close your eyes tightly. Pause, then release.
  • Lift your eyebrows. Hold, then release.

You may find it easier to listen to this guided practice video and audio while attempting to practice PMR:


✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
Name(Required)
Used to automatically email you a copy of your mission submission so that you can keep track of which missions you have completed.
Challenger's Pledge(Required)