It’s normal to feel stressed sometimes. But if your stress builds up, or it continues for some time, you might carry the tension in your muscles. You could have muscle tightness without even realizing it.

One way to relieve muscle tension is to do progressive muscle relaxation, also known as Jacobson’s relaxation technique. Progressive muscle relaxation (PMR) is a form of therapy that involves tightening and relaxing your muscle groups, one at a time, in a specific pattern.

The goal is to release tension from your muscles while helping you recognize what that tension feels like.

When practised regularly, this technique may help you manage the physical effects of stress and anxiety. Benefits - improves sleep, eases neck pain, reduces lower back pain, and decreases the frequency of migraines.

How to do progressive muscle relaxation

PMR is an easy technique to do at home. You don’t need any special equipment or gear. All you need is focus, attention, and a quiet spot where you won’t be distracted.

The key with this technique is to tense each muscle group and hold for 5 seconds. Then, you exhale as you let your muscles fully relax for 10 to 20 seconds before you move on to the next muscle group.

It may help to listen to a PMR recording. This way, you can follow the steps without constantly thinking about the instructions.

Here’s where you can find guided audio recordings:

• YouTube
• wellness or meditation podcasts
• mobile apps like Headspace

A mental health professional, such as a counsellor, can also guide you through this relaxation technique.