Progressive Relaxation for Your Stress

beach hammock The dread of a looming project deadline. The pressure of new duties with a job promotion. Anxiety about your job security. Whatever the cause of your stress, progressive relaxation can bring some ease back into your life.

Known in the physical therapy world as "progressive muscle relaxation," this simple technique is a proven stress buster. You progressively tense and then relax all of the muscles in your body.

If you can retreat to a room that offers some privacy, do this exercise lying on the floor. But you can also do this sitting right at your desk.

Remove your shoes and loosen any constricting clothing (belts, ties, etc.).
Sit comfortably in your chair with your feet flat on the floor and your hands resting easily in your lap.
Tighten the muscles in your toes. Pull them toward your body, keeping the soles of your feet on the floor. Hold for several seconds. Relax. Then dig your toes into the floor. Hold for several seconds. Relax.
Tighten the muscles that move your feet and calves. Pull your feet up toward your body, keeping your heels on the floor. Hold for several seconds. Relax. Push your feet into the floor. Hold for several seconds. Relax.
Tighten the muscles in your thighs. Extend your lower leg to lift your feet a few inches off of the floor, using more tension than you need to simply lift them. Hold for several seconds. Relax. Then flex your legs to push your heels into the floor. Hold for several seconds. Relax. (If your hamstrings cramp as you flex them, extend your lower leg as far as you can and/or reach under your thigh and pull up to compress your hamstrings with the palm of your hand.)
Tighten the muscles in your butt. Squeeze your butt muscles together to push yourself up out of your chair a bit. Hold for several seconds. Relax.
Tighten the muscles in your abdomen. Constrict your abdominal muscles like a girdle. Hold for several seconds. Relax. Then push your abdomen out in all directions - front, back, side. Hold for several seconds. Relax.
Tighten the muscles in your chest. Take a deep breath and expand your rib cage as far as you can. Hold for several seconds. Relax. Exhale and compress your rib cage. Continue to compress your rib cage for a few seconds. Relax and take a few easy, deep breaths.
Tighten the muscles in your shoulders and upper arms. With your arm bent, pull your elbows into your side. Hold for several seconds. Relax. Then push your elbows out to the side at about a 45-degree angle, using more tension than you need to simply lift them. Hold for several seconds. Relax and let your arms drop to your side.
Tighten the muscles in your forearms and wrists. With your elbows tucked in at your side and your palms facing up, pull your hands toward your body. Hold for several seconds. Relax. Then extend your hands down toward the floor. Hold for several seconds. Relax and let your hands flop into your lap.
Tighten the muscles in your hands. Clench your fists. Hold for several seconds. Relax. Then open your hands and extend your fingers as far as you can. Hold for several seconds. Relax.
Tighten the muscles in your neck. Keeping your head upright, tuck your chin toward your chest. Hold for several seconds. Relax. Then pull your head straight back, again, keeping your head upright. Hold for several seconds. Relax.
Tighten the muscles in your jaw. Clench your teeth. Hold for several seconds. Relax. Then open your mouth as wide as you can. Hold for several seconds. Relax.
Tighten the muscles in your tongue. Dig your tongue into the bottom of your mouth. Hold for several seconds. Relax. Press your tongue into the roof of your mouth. Hold for several seconds. Relax.
Tighten the muscles in your mouth. Purse your lips. Hold for several seconds. Relax. Then smile broadly. Hold for several seconds. Relax.
Tighten the muscles in your eyes. Close your eyes as tightly as you can. Hold for several seconds. Relax. Then open them as wide as possible. Hold for several seconds. Relax.

Take a few minutes to sit and enjoy your new, relaxed state.

Notes and Tips

There are dozens, if not hundreds, of CDs and other recordings that offer guided progressive relaxation and/or relaxing music to accompany this exercise.
The instructions above work both sides of the body at once. You can do one side at a time if you prefer.
You may feel still feel tension in other body areas after this version of the exercise. If so, add other areas as needed. For example, flex and extend your biceps and triceps in addition to the shoulder routine above.
I like working head to toe, but you can relax your body in whatever order you prefer: head to toe, toe to head, hands up to head and then down body, whatever works for you.