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PROGRESSIVE MUSCLE RELAXATION

Techniques for Tension Relaxation.

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WORKSHOP OBJECTIVES.

    • Understand what PMR is and its benefits
    • Learn a step-by-step guide to PMR
    • Explore how to practice PMR in daily life

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INTRODUCTION TO PMR

    • Progressive muscle relaxation(PMR) is a stress management techniques

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    • It involves tensing and relaxing different muscles groups

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BENEFITS OF PROGRESSIVE MUSCLE RELAXATION

    • PMR reduces muscle tension
    • it equally improves sleep quality
    • It enhances stress management

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WARM-UP AND PREPARATION

Guided Breathing exercise:

    • Inhale deeply through the nose, hold for 3-4 seconds, and exhale slowly.

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BODY AWARENESS CHECK-IN

    • Mentally scan your body to identify areas of Tension

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STEP-BY-STEP GUIDE TO PMR

MUSCLE GROUPS

Process:

    • Tense for 5-10 seconds, then release for 15-20 seconds.
    • Reflect on sensations of tension and relaxation.
    • Feet: Curl toes tightly, then release.
    • Legs: Tense calves, then release.
    • Thighs: Squeeze thighs, then release.
    • Abdomen: Tighten stomach muscles, then release.
    • Hands: Clench fists, then release.
    • Arms: Flex biceps, then release.
    • Shoulders: Shrug shoulders to ears, then release.
    • Neck: Gently tilt head back, hold, and relax.
    • Face: Scrunch facial muscles, then release.

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FULL-BODY RELAXATION

    • After all muscle groups, focus on your entire body feeling relaxed.
    • Use deep breathing to enhance the relaxation.
    • Notice the sensations of warmth, calm, and tension release.

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PRACTICING PMR IN EVERYDAY SITUATIONS"

    • Focus on 2-3 muscle groups when short on time.
    • Morning: Start your day feeling calm and energized.
    • During Stress: Take 5-10 minutes to relieve tension.
    • Before Bed: Use PMR to unwind and sleep better.
    • During travel: Tense and relax legs and feet.
    • After exercise: Cool down with PMR.
    • Before stressful events: Use PMR to stay calm.

MINI-PMR

OPPORTUNITIES FOR PMR

PRACTICAL SCENARIOS

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REFLECTION AND FEEDBACK

Reflection Questions:

    • How did you feel during the PMR exercise?

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    • Which muscle groups held the most tension?

Q&A Session:

    • Address any challenges or discomfort.
    • Offer additional tips for practice.

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    • Thank you for participating in the workshop
    • Reminder: Consistent PMR practice leads to long-term stress relief.
    • Questions? Feel free to ask.

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THANK YOU

FOR YOUR ATTENTION

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