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Progressive Muscle Relaxation

The following are just ideas that some members have found to be especially helpful for dealing with the problems encountered in withdrawal.

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"This relaxation technique is best done lying down, but can be done in a sitting position, on a chair. I've found it helps me to do this every morning as I lie still just after waking up, and every evening right before I go to bed. The more times you can do it, obviously, the better.

Progressive muscle relaxation helps your body relax by releasing built-up tension in your muscle fibers and is a handy practice any time you feel high anxiety coming on. It's a good idea to let at least 15-30 seconds pass between each flexing-and-releasing exercise.

HEAD:

1. Press your tongue against the roof or your move and look skyward. Hold for 10 seconds, then release.
2. Scrunch all your facial muscles together as if you were cringing. Your eyes should squeeze shut, nostrils flare, mouth turn up into a smirk, cheeks clench. Hold for 10 seconds, then release.
3. Flex all your neck muscles and cables, such that your neck fans out. Hold for 10 seconds, then release.
4. Shrug your shoulders as hard as you can upward. Hold for 10 seconds, then release.
5. Press your shoulders backward and together, so that your shoulders and shoulder blades move back. Hold for 10 seconds, then release.

ARMS:

(The arm muscles can be done one side at a time, or both sides simultaneously.)
6. Pull your hands upward, crooking your elbows, as if making a muscle. This will flex your biceps. Hold for 10 seconds, then release.
7. Tighten your forearm muscles by making two fists and bending them inward and down. Hold for 10 seconds, then release.
8. Spread the fingers of both hands apart and extend your fingers out and away from your core. Hold for 10 seconds, then release.
9. Curl your finger down onto your palms, flexing your digits as strongly as you can. Hold for 10 seconds, then release by extending your fingers once again, freeing the trapped energy.

CORE:

10. Flex your pecs (chest muscles) by holding your elbows into your side, exhaling, and placing your hands together over your belly, as if in prayer. Hold for then seconds, then release.
11. Exhale, then suck your gut in, tightening the walls of your abdomen and lower rib cage. Hold for 10 seconds, then release.

LEGS:

(The leg muscles can be done one side at a time, or both sides simultaneously.)
12. Tighten your quadriceps, the muscles in your upper legs. Hold for 10 seconds, then release.
13. Flex your buttocks, clenching them together and lifting your pelvis off the floor. Hold for 10 seconds, then release.
14. Flex your calves by pointing your toes away from you, knotting the muscles into little balls on the back of your legs.
15. Extend your feet, splaying the toes, to elongate the calf muscles. Hold for 10 seconds, then release.
16. Finally, curl your toes under to release any tension in your feet. "

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Disclaimer:  The information contained in this website was not compiled by a doctor or anyone with medical training. The advice contained herein should not be substituted for the advice of a physician who is well-informed in the subject matter discussed. Before making any decisions about your health or treatment you should always confer with your physician and it is always assumed that you will do so.

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Last updated 22 July 2015