Are there knots in your shoulder and neck muscles?  You may be holding tension in your body caused by stress.  Stress is a normal response to situations where we feel threatened in some way.  This can include physical threat, but also situations where we feel threatened or vulnerable because we are struggling to cope financially or emotionally.  If you are experiencing excessive stress that is making life difficult you may wish to explore the causes of it with a therapist.  One of the ways of managing the physical symptoms of stress is through Progressive Muscle Relaxation.  You can do this exercise for yourself by following this guide.  Take care not to strain your muscles during this exercise.

 

• Find a quiet place to sit, free from interruption.
• Place your feet on the floor…your hands loosely on your lap.
• Close your eyes…and take a number of slow deep breaths.
•  Starting with your right hand, make a really tight fist for 5 seconds…and then relax your hand.  It may help to silently say the words “tense” and “relax” as you do this, and throughout the following.
• Next, tense the muscles in your upper arm as if you were trying to lift a heavy object.  Hold this for 5 seconds and then relax the muscles. Repeat this for your left hand and arm.
•  Bring the palms of both hands together at chest height and push firmly for 5 seconds, noticing the tension in your chest…then relax.
• Curl the fingers of both hands around the other at chest height and pull firmly for 5 seconds…then relax.
• Tense the toes of your right foot, as if you were trying to pick up a pencil with your toes…hold for 5 seconds…and relax.
• Push downward on your right foot, while remaining seated, as if you were about to stand up…notice the tension this creates in your thigh muscles…then relax. Repeat this for your left foot and leg.
•  Notice any tension in your shoulders.  Exaggerate this tension by raising your shoulders upwards as far as you can.  Hold this for 5 seconds…and then relax.
• Pull your shoulders back as far as you can, as if you were pushing out your chest and pulling your shoulder blades together.  Again hold this for 5 seconds before relaxing.
• Notice any tension in your face.  Exaggerate this tension by making, in turn, a frown…raising your eyebrows…opening your mouth as if yawning…making a wide smile.  Then relax your facial muscles.
• Take a number of slow deep breaths…noticing any change in tension…and open your eyes.