The Easiest Way to De-stress

 

Progressive Muscle Relaxation

BENEFITS:

• Release musculature tension.
• Reduce low back pain. Study Study
• Reduce anxiety, depression, and stress Study
• Reduce tension and anger. Study Study
• Reduce TMJ symptoms Study
• Therapeutic effects for things like high blood pressure, migraines, and sleep issues. Study Study Study

What is it?

PMR has been around since the 1920s when Edmund Jacobson theorized that physical relaxation could help to increase mental relaxation. The muscles are tensed and relaxed one by one.

How to do it?

Sit and lay down. Take a deep inhale, hold 3-5 seconds, and released. Relax the entire body. Repeat 5x. Clench fists into a ball, hold 3-5 seconds, release. Lift toes upward and downward, hold 3-5 seconds, release. Tense your calf muscles, hold 3-5 seconds, release. Move your knees inward, hold 3-5 seconds, release. Squeeze your quad (thigh), hold 3-5 seconds, release. Tense your abdominal muscles, hold 3-5 seconds, release. Squeeze your glutes (butt), hold 3-5 seconds, release. Raise shoulders to ear, hold 3-5 seconds, release. Cross arms and roll shoulders back and down, hold 3-5 seconds, release. Inhale and tighten your chest, hold 3-5 seconds, release. Purse your lips (kiss face), hold 3-5 seconds, release. Close your eyes tightly, hold 3-5 seconds, release. Lift eyebrows, hold 3-5 seconds, release. Reach your hands high, point your toes, and tense your torso (abdominals and back), hold 3-5 seconds, release.

Until next time,

- Kelsey - Head of Fitness - Freshen Up Energy

In Progress: Master's of Science in Sports and Health Sciences w/ a focus in Exercise Science and Human Performance (2023).

Certified Personal Trainer, Certified Online Personal Trainer, Certified Nutrition Specialist, Women's Fitness Specialist, Pain Management Specialist, Adult & Pediatric CPR/AED Certified.

Additional Certs: Nutrition Coaching: Changing Habits, Not Diets, The 3D Approach to Finding Nutritional Balance, NASM's OPTimal Living: Understanding Food Labels and Portion Sizes, NASM's OPTimal Living: Navigating Diets, NASM's OPTimal Living: Nutrition Hot Topics and Controversies, Low Back Health Begins with the Core, Kettlebells: Mastering the Swing, Training the Brain: The Neuroscience of Aerobic Exercise, NASM's Guide to Bodybuilding, Emotions in Motion: Exercise as an Anxiety Intervention, Special Olympics Inclusive Fitness Training, ACE IFT Model: Program Design for Every Client

Additional Education: B.A. in Business Management w/ a focus in HR, A.A. in Business Admin, A.A. in Early Childhood Education, A.A. in Natural Science, prior DODD certified respite care provider, TESOL 120 HR, TEFL 160 HR