Table 1 Progressive muscle relaxation (PMR) exercise
Part of body | Exercise |
|---|---|
Hand and forearm | “Clench your hand into a fist” |
Forehead | “Rise your eyebrows as much as you can, as if you were startled or shocked” |
Upper arm | “Rise your right forearm and flex your bicep,—“make a muscle” |
Mouth and jaw | “Open your mouth, as wide as you comfortably can” |
Eyes and checks | “Close your eyes very tightly” |
Shoulder blades | “Pull back your shoulders as much as possible so that your chest sticks out” |
Shoulders | “Tens your shoulder muscles while you raise them as if to shrug them” |
Neck | “Remain cautious when you flex the muscle. Stand straight and keep your eyes facing forward and then slowly bend your neck backward (look up at the ceiling)” |
Chest and stomach | “Take a breath, deep enough to fill your lungs” |
Hips and buttocks | “Tens your buttock muscles” |
Upper leg | “Flex both your thighs” |
Lower leg | “To prevent cramps, do this gently and be careful. To stretch your calf muscles, draw your toes toward yourself” |
Foot | “Bend down your toes” |