Chronic Pain Support Group
Back to Relaxation
Guided Imagery
PMR
Deep Breathing
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PMR- (Progressive Muscle Relaxation)
The original technique was first developed by Edmund Jacobson over 70 years ago.
There are many variations on this technique. You could try as follows or start from
the end and work back- or even pick a few steps, really whatever works best for you!
Remember
not to over tense muscles as this can increase your pain or increase damage to weak
or already damaged muscles.
Relax for about 30 seconds between each step and feel
how the tension has gone from each part of your body.
No pain no gain is a myth- if
you feel extra pain STOP.
Start by finding a quiet comfortable spot- Sit on a comfortable chair or lie on a
bed.
Close your eyes and take a few deep breaths, expanding your belly as you inhale
and contracting as you exhale.
Inhale as you tense and exhale as you relax.
Now take a few minutes to enjoy your relaxed state of mind and feel how the tension has gone. Stand up slowly when you feel ready and maybe enjoy a glass of refreshingly cool water.
Try this exercise twice a day, it may take a few days for you to feel the benefit but don’t give up! Experiment with the holding time, maybe reduce from 5 seconds to 2 seconds and very gradually build up your comfortable holding time.