Additional Resource 2: Progressive Muscle Relaxation

Progressive Muscle Relaxation Links

Female Guide: https://youtu.be/86HUcX8ZtAk

Male Guide: https://www.youtu.be/R0L-4bRY2pM

The method to clench specific muscle groups in PMR taken from the University of Michigan Health Website

Muscle group	What to do
Hands	Clench them.
Wrists and forearms	Extend them, and bend your hands back at the wrist.
Biceps and upper arms	Clench your hands into fists, bend your arms at the elbows, and flex your biceps.
Shoulders	Shrug them (raise toward your ears).
Forehead	Wrinkle it into a deep frown.
Around the eyes and bridge of the nose	Close your eyes as tightly as you can. (Remove contact lenses before you start the exercise).
Cheeks and jaws	Smile as widely as you can.
Around the mouth	Press your lips together tightly. (Check your face for tension).
Back of the neck	Press the back of your head against the floor or chair.
Front of the neck	Touch your chin to your chest. (Try not to create tension in your neck and head).
Chest	Take a deep breath, and hold it for 4 to 10 seconds.
Back	Arch your back up and away from the floor or chair.
Stomach	Suck it into a tight knot. (Check your chest and stomach for tension).
Hips and buttocks	Press your buttocks together tightly.
Thighs	Clench them hard.
Lower legs	Point your toes toward your face. Then point your toes away, and curl them downward at the same time. (Check the area from your waist down for tension).