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Sleep Disorders Center
607-882-2277

 

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.

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