Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

In today’s fast-paced world, stress and tension can take a serious toll on both our mental and physical health. Whether you’re dealing with chronic pain, anxiety, or just everyday stress, Progressive Muscle Relaxation (PMR) is a simple yet powerful technique that can help you find relief.

PMR involves systematically tensing and relaxing different muscle groups in the body, helping you become more aware of physical tension and teaching your body how to release it.

Benefits of Progressive Muscle Relaxation

· Reduces stress and anxiety – By focusing on physical relaxation, PMR can help calm the mind and lower stress hormones.

· Relieves muscle tension and pain – Regular practice can help ease tension-related pain, including back pain, neck pain, and tension headaches.

· Improves sleep quality – PMR can help those struggling with insomnia or restlessness by promoting relaxation before bedtime.

· Enhances body awareness – It helps individuals recognize areas of chronic tension and work toward long-term relief.

How to Perform Progressive Muscle Relaxation

To get started, find a quiet space where you won’t be disturbed. Sit or lie down in a comfortable position. Take a few deep breaths to settle in, and then follow these steps:

1. Start with Your Feet

· Inhale deeply and tense the muscles in your feet by curling your toes. Hold for about 5-10 seconds.

· Exhale slowly as you release the tension and notice the relaxation spreading.

2. Move to Your Calves

· Tighten your calf muscles by pointing your toes upward. Hold for 5-10 seconds, then release.

3. Engage Your Thighs

· Squeeze your thigh muscles and hold. Feel the tension, then let it go as you exhale.

4. Tense Your Abdomen

· Tighten your stomach muscles as if preparing for a light punch. Hold, then release.

5. Relax Your Chest and Back

· Take a deep breath and contract the muscles in your chest. Hold, then release.

· Slightly arch your back to tense those muscles, then let go.

6. Squeeze Your Hands and Arms

· Make a tight fist and tense your forearms and biceps. Hold, then release.

7. Relax Your Shoulders and Neck

· Shrug your shoulders up toward your ears. Hold, then exhale as you drop them back down.

8. Finish with Your Face

· Clench your jaw and scrunch your face for a few seconds. Then, slowly relax your facial muscles.

9. Take a Few Deep Breaths

After completing the sequence, take a moment to enjoy the feeling of relaxation throughout your body. Breathe deeply and slowly for a few more moments before resuming your day.

Tips for Best Results

· Practice PMR daily, especially before bedtime or during high-stress moments.

· Focus on the contrast between tension and relaxation to increase awareness.

· Pair PMR with deep breathing for enhanced relaxation.

Progressive Muscle Relaxation is a simple yet effective way to relieve stress and pain. Whether you’re dealing with chronic discomfort or just need a way to unwind after a long day, this practice can help you feel more at ease in your body.

Progressive muscle relaxation is just one mind-body tool that I use to help with stress. I will be sharing other practices so that you can build your stress relief toolbox!

Please let us know if you have any questions!

Take care,

Dr. Gina

Middle Back Pain and Posture

You often hear healthcare professionals talking about relief for lower back pain, sciatica, neck pain but… how about mid-back pain? Is that a thing? Yes it is!

For the past couple months, a higher volume of patients have come to the office experiencing middle back pain for the first time or more often than they used to in the past. What can be the cause? Why the higher incidence?

You see, since quarantine began, majority of companies moved their work remotely. Usually, at home, we might not have access to a comfortable office setting. We take what we have and make it work: the kitchen table, the couch, the floor, on top of the coffee table. When the ergonomic position is lost, the proper posture starts being affected.

Any posture that an individual takes that brings irregular pressure, changes the center of gravity of the body. These changes result in joint restriction, muscle tightness, joint instability, imbalance of joints and surrounding soft tissue. Common symptoms for middle back pain are: muscle tightness, stiffness, dull/achy pain, reduced range of motion of the torso, tightness during deep breaths, and sharp pain.

Poor sitting or standing postures such as slouching, rounded shoulders and forward neck leaning are the most common positions that cause issues in the body, especially towards the middle back. Identifying the bad posture habits and making the appropriate changes is key to minimize middle back discomfort.

Good news, we can help!! Chiropractic care helps reduce joint restriction and improve mobility, making it easier for the body to function. In combination with targeted stretches and strengthening exercises, bad posture can be corrected, helping you to function better and get rid off those bad habits for good!

If you or someone you know are experiencing these symptoms, email me at drdelgado@clechiropractic.com with any questions you may have.

Do not hesitate to reach out!

Dr. Shirley

Schedule your appointment online!

Low Back Pain Relief During Pregnancy | Cleveland Prenatal Chiropractor

Pregnancy is a beautiful stage for women. But sometimes it might not be so pretty. While many expectant mothers walk around with a pregnancy glow, others can experience quite a bit of discomfort in different areas of their body prior to birth.  

Lower back and sciatic nerve pain are one of the chief complaints among pregnant women. This is the result of the changes that mom’s body is going through. Shoulders become more rounded, the curvatures of the spine start shifting, and the center of gravity changes as well.  Additionally, the weight and position of the baby can cause irritation to the area. Lower back and sciatica pain often do not appear until the second or third trimester, but it can be very uncomfortable and even prevent activity for some expectant moms. 

Common symptoms that expectant mothers could experience are: lower back muscle tightness and joint stiffness, muscle spasms, radiating pain down to hips or leg (usually stops at the knee), pubic symphysis pressure or discomfort, pain described as sharp, throbbing, achy and/or dull across the back or hip area. 

Obtaining chiropractic care for lower back pain and sciatica during pregnancy can help alleviate mom’s symptoms and prepare their body for childbirth. A balanced pelvis and ideal core function, will not only help with the mother’s pain relief and comfort, it will also provide babies a better chance of moving into position for labor and birth, lowering the chances to move into a breech or posterior position. 

Chiropractic care during pregnancy is very safe. The techniques that are used, like Webster Technique, are gentle. Furthermore, chiropractors that specialize in prenatal care can additionally teach effective stretches and exercises that are safe to use throughout the entire pregnancy.

If you or someone you know are experiencing these symptoms, give us a call at (216) 952-3830 or visit our website www.clechiropractic.com for more information. 

Do not hesitate to reach out! 

Dr. Shirley