How to DeStress with Progressive Muscle Relaxation

How to DeStress with Progressive Muscle Relaxation


Today I’m gonna teach you how to do
progressive muscle relaxation as a way to de-stress.
I’m Dr. Tracey Marks a psychiatrist and this channel is about mental health
education and self-improvement. I produce new videos every Wednesday, so if you
don’t want to miss one click subscribe. Progressive muscle relaxation is a
meditation technique used to reduce muscle tension. As you constantly hunch
over a computer or text on your smartphone, you gradually accumulate
muscle tension throughout the day. Often you’re not even aware of the tightening
muscles, instead you may just feel physically tired at the end of the day
even though you haven’t done much in the way of physical exertion. When our body
muscles tense we tend to feel pain such as a sore neck or back but if the
tension is in your scalp or your facial muscles it may manifest as a headache.
It could even be anxiety or irritability. So progressive muscle relaxation is a is
a simple process of systematically tensing muscle groups throughout your
body and then relaxing them. It’s easier to relax a muscle if you tense it
first. So a way you would do this is to start from one end of your body and work
your way down to the other end for example you could start with your hands
by clenching them for a few seconds and then releasing them. You would then move
to the next muscle group. Perhaps your forearms and you would do the same thing.
How would you tense your forearms? Well the muscles in your forearms help move
your wrist so you could pull your hand or your fist inward for a few seconds
then release. Here’s a possible sequence hands, forearms, upper arms, shoulders, neck,
jaw or cheeks eyes scalp, then moving back down to chest, abdomen, buttocks,
thighs, calves and then your toes. Progressive muscle relaxation is very
safe, but it could worsen certain medical conditions such as muscle spasms or
back problems because of the process of the tensing of muscles. So if you have
one of these kind of conditions you should consult with your doctor
before engaging in progressive muscle relaxation just in case and just to be
on the safe side. Progressive muscle relaxation is one of those things that
you can do in the 30 minutes before bed as part of your bedtime preparation. Or
you could do in the middle of the day like your lunch hour for a middle of the
day recharge. Once you get the hang of it it’s something that you could easily do
at any time because you’re working your way up and down your own body. If you
want some help with this I have a recorded audio that you can download and
listen to. This would be an example of guided meditation because it guides you
through it and you don’t have to really think much you just listen and follow
the directions. Just click on the link in the description. So that’s progressive
muscle relaxation. Thanks for watching this today. Share it with a friend if you
think someone could benefit from this and like the video if you liked it.

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16 Comments

  1. You might see me delete my post, and then repost, before you answer. Sry, just seeing mistakes just bugs me, immensely. Also, for whatever reason, I can’t have ppl know that I edited my post. It’s a weird quirk, I know, but I like it looking as perfect as possible. Nothing bugs me more when I re-read my writing, afterward. “I should’ve structured that better.” “I should’ve put that there.” “God, I hope it’s not apparent when ppl read it.” Yeah. I probably shouldn’t re-read my stuff, but I find myself with my own writing, right in front of my eyeballs, all the time. Just thought I’d tell you if you get notified about the same comment 3 times and are wondering why. Lol. That’s it. I’m just gonna see if I can start with this one and just leave it. Ooh, this will be sooo difficult. I still think about grammatical errors from years ago. It’s silly, but mistakes make my skin crawl. Lol, not really.

  2. ⍦ ~ Dr Tracey Marks ~ Hi my friend so nice to see you again. And I hear you loud and clear.Thank you so much for sharing,I trust that you will continue to be lead to do great works that surely will go down in infamy 😘-✌🏾.

  3. I said I wouldn’t with my last post, so technically, I’m still holding to my word. Lol. But, here’s the one before that with my original question: Wow! I kind of suspected that my headaches stem from stress, but I just never understood how. I have one question, though. Sometimes, when I feel tension, I focus on my heart. My pulse rate suddenly goes up, and I feel like I’m about to have a stroke or heart attack. Can thinking about your pulse make it go faster? And, is there something you know that will, not guarantee, but indicate that I shouldn’t worry? Side note: I’m 25 and have seen a cardiologist. They did an ekg, a sonogram on my heart, kidneys and I wanna say liver. And, even though he was nice, I nearly almost hated him when he made me get on the treadmill and wouldn’t slow it down lol just kidding. That was a year ago, and they told me I was okay. Also, due to a certain medication I’m taking, my other doc wanted to check my blood sugar and cholesterol. He said everything was fine. I worry about it less, but for some reason, I freak out when my pulse rate goes faster. I don’t feel pain. I just worry something is happening to me. But, yeah that’s my little spiel lol. It was all over the place. I’d greatly appreciate something that would allay this issue where I wouldn’t worry about it so much. It’s just so uncomfortable! Also, I was diagnosed with a panic disorder at 19, bipolar 2 (I believe) at 20 and adhd ever since I was a kid.

  4. Dear Dr. Marks, thank you for all these wonderful videos! Very informative, very helpful and are being delivered in a concise way. I have some questions for you.
    First: I am an extremely weather dependable person – my mood and condition sometimes literally "follows" movement of atmospheric pressure, and amount and intensity of precipitation. I assume that this is being caused by the condition of my blood vessels. Do you know about any ways to improve this "weather dependency". May be you can refer me to some sources on these issues? Secondly: I would like to translate some of your videos into my native languages, Ukrainian and Russian. Would you be willing to grant me a copyright for this? Thank you.

  5. Hello Dr. Just found your videos and I am liking them. Thanks. I have been dealing with panic/anxiety off and on for a number of years after getting knocked out in a boxing match. This last time one of the worst symptoms is muscle tension. It is becoming horrible. I am actually a little afraid to try this as my muscles are already tensed. They almost feel like they are pumped from after a good workout. Have you seen cases of a lot of muscle tension as a result of anxiety?

  6. Great video Dr. Marks. This may help me get a better nights sleep. I wake up, and sometimes have a hard time falling back into a sound sleep. BTW, your videos are very informative, and you explain things in a pleasant, and easy to understand manor. I can tell you really care about helping people. 🙂👍

  7. Dear Dr. Marks, thank you for the helpful information. I tried to download the guided meditation for progressive relaxation, but haven't received the e-mail yet.

  8. I love your videos. Dr., would you be willing to, or do you already have a video about the shortness of breath from anxiety and depression?

  9. since its about muscles i wanted to ask does anxiety cause muscle twiching? ive had that for 3 weeks now all over my body and thinking about it makes me MORE anxious thinking its ALS or some sort of muscle or nerve disease.
    ive had anxiety for a while before it started too.

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