• Tue. Dec 5th, 2023

Experience Deep Relaxation: A Guide to Progressive Muscle Relaxation for Improved Sleep


Nov 20, 2023

If you’re one of the many people struggling with insomnia, you know that a racing mind or tense body can make it hard to fall asleep. Luckily, there’s a technique called progressive muscle relaxation that can help quiet your mind and relax your body.

To practice progressive muscle relaxation, start by lying on your back in bed in a comfortable position, with a pillow under your head or knees to relax your back. Rest your arms with palms up, slightly apart from your body. Take several slow, deep breaths through your nose, exhaling with a long sigh to release tension.

Now focus on your toes and feet. Curling your toes and arching your feet will help you feel the sensation of tensing and relaxing each muscle group. Hold this movement briefly before releasing it and letting your feet sink into the bed. Gradually move up to each part of your body, including your calves, thighs, buttocks, lower back, abdomen, upper back, shoulders, arms, hands, neck

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