Sleep Disorders Center


Directions for Progressive
Muscular Relaxation

Focus first on a specific muscle group, typically the muscles of one foot. Inhale and tense the muscle group for about eight (8) seconds, until the muscles start to shake or become mildly painful. Do this gently.

Release the muscles quickly and let them become loose and limp. Stay relaxed for 15 seconds. Repeat this activity in the same muscle group one more time.

You should move progressively from each foot and leg muscle group, up to the abdomen, chest, each hand and arm and then to the neck shoulders and face. You should repeat the above sequence of tensing and relaxing with each of these muscle groups.

The entire exercise program should take 10-15 minutes.

Our Services | Our Locations | CMC News | Find A Physician | Contact CMC
       ©2008-2015 Cayuga Medical Center | 101 Dates Drive, Ithaca, NY 14850 | 607-274-4011    Privacy Statement | Disclaimer | Nondiscrimination Notice

©Cayuga Medical Center All Rights Reserved.

CMC homepage My Cayuga Health Career Opportunities Physcian Opportunities Make A Gift Paying for Your Care Urgent Care Schuyler Hospital Neck Shoulder Elbow Wrist or Hand Hip Knee Foot or Ankle Knee Spine or Back Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Dr. Malcolm Brand Dr. Paul Stefek Dr. Lynn Swisher Dr. Amit K. Singh Dr. Qutaybeh Maghaydah Dr. Jonathan F. Mauser Sandy Fuller, RN Matthew Hill, RT, (R) (CT) Multidisciplinary Breast Care Navigator