Also part of the UPMC family:
Also part of the UPMC family:

Progressive Muscle Relaxation to Relieve Chronic Stress

UPMC Content 3

What is progressive relaxation? 

Progressive relaxation is a method that targets tense muscles and helps them attain a state of relaxation.
 

How do I practice progressive relaxation?

You can practice progressive relaxation in a chair or lying down.
  1. Flex each muscle group for 10 seconds then relax for about 30 seconds.
  2. When you release the tension, let it go instantly; let your muscles become suddenly limp. Releasing too slowly actually requires sustained tension.
  3. Repeat this process up to five times per muscle group, especially if the muscles you are tensing are tight and rigid.

Listen to a progressive muscle relaxation technique.

(Audio format: RealPlayer)
 
Tips for progressive muscle relaxation:
  • When you tighten your muscles, be careful not to over do it. This can result in muscle cramping and pain.
  • Avoid any movement that causes you pain.
  • You may experience deeper relaxation by removing your shoes (and glasses, if you wear them) and wearing loose clothing (no belts or clothes that constrict your body).
Find a Doctor

Browse UPMC doctors and medical professionals to find the care that's right for you. Customize your search by specialty, zip code, last name, and more.


Visit the UPMC Find a Doctor website.
Make an Appointment

Find important information on scheduling your appointment or finding a doctor or service that meets your needs.


Request an appointment now.
Find a Location

Browse addresses and contact information for our network of hospitals, specialty care practices, and community health locations.


Find a UPMC location near you.
Pay Your Bill

Learn more about how to pay your UPMC bill. Find resources including payment methods and contact information for assistance.


Pay your bill now.
Find a Career

Advance your career with UPMC. Discover our latest job listings and learn about our values and career pathways.


Find your ideal career at UPMC.