A technique developed by American physiologist Edmund Jacobson, described in his book Progressive Relaxation (1929), it is based on the premise that anxiety-provoking thoughts and situations create muscular tension. The trick is to deliberately heighten muscular tension and then relax. Here's a simplified variation of his original technique:
• Clasp your hands behind the back of your head. Push your head back into your hands even as you tighten your arms to shove the head forward. Hold this position till a count of eight. Then release the tension and relax. Repeat thrice.
• Clench your fists, flex the biceps and crunch the pectoral muscles while tensing the shoulders, back and upper body. Hold till a count of eight. Release tension. Relax. Repeat thrice.
• Raise your knees while you lie down, cup your palms behind each knee cap and as you press the knees upwards and out pull your hands inwards while tensing the entire lower body. Hold till eight. Release tension. Relax. Repeat thrice.
• Tense your entire body simultaneously, hold up to a count of eight. Release tension and relax. Repeat thrice.
Remember to tense each muscle group for a maximum of eight seconds and relax for up to 30 seconds before the next repetition. Throughout, focus on the sensations of tension and relaxation. Do not do this exercise before or after a heavy meal.
An excellent stress buster for quick relief.
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