Top five effective progressive muscle relaxation for kids

  • Author: admin
  • Published Date: February 13, 2021
  • Time to read: 4 min.

Progressive Muscle Relaxation is one of the most popular deep relaxation techniques and known for their nature to effectively control anxiety and stress, reduce symptoms of some types of chronic pain and relieve insomnia. This relaxation method is based on the simple practice of tightening or tensing and involving one muscle group at a time subsequent to the relaxation phase with the tension release.

As a parent, you have to know techniques associated with the progressive muscle relaxation for kids and use the best suggestions to enhance the physical and mental health of your beloved kids. Well experienced and dedicated doctors worldwide make use of the progressive muscle relaxation along with usual treatments for symptom relief in patients who suffer from a number of conditions like the high blood pressure, cancer pain, headaches, and digestive disturbances.

Understand the basics of progressive muscle relaxation for kids

progressive muscle relaxation for kids

Edmund Jacobson described the progressive muscle relaxation technique in the 1930s. This technique is based upon his premise that the overall calmness of the mind is the natural result of the relaxation of the body. You require 10 to 20 minutes per day to practice this technique. Medical professionals these days recommend tensing and relaxing one muscle group at a time by beginning with the low extremities and ending with the face, chest and abdomen.  They advise people who practice this technique by choosing the quiet place, using the comfortable clothing on, and seated or lying down.

How to do progressive muscle relaxation for kids

  • Contract one muscle group for 5 to 10 seconds while inhaling and exhale. Suddenly release the tension in such muscle group.
  • Give yourself 10 to 20 seconds to relax and move on to the next muscle group.
  • Try to concentrate on the changes you experience while relaxing the muscle group by releasing the tension.  Imagery is a good option to enhance your way to release the tension. For example, you have to imagine that your stressful things flow out of the body when you relax muscle groups one after another.
  • Gradually work up the body contracting and relaxing muscle groups 

How to do PMR with kids

progressive muscle relaxation for kids

As a parent with a requirement of doing progressive muscle relaxation for kids at this time, you are advised to get your kids into a comfortable position in the quiet place at first. You have to ask your kids to close their eyes after comfortably lying down or sitting and start breathing as deep as possible. Your kids have to concentrate on tensing up one muscle group for 5 seconds and release it for 10 seconds. You must guide your kids to another muscle group and assist them to stressed and let go while breathing in the deep way. You can work with your kids from the feet, legs, stomach, and chest to shoulders, arms, hands, and face. The overall practice time can take 5 minutes or longer. The following details explain you regarding the PMR exercises for kids who require muscle relaxation from the face to toes.   

1. Face and shoulder

Face and shoulder

Your kid has to keep the face as the scrunched face emoji. He or she has to scrunch it as long as possible. This is worthwhile to hold it for 5 to 10 seconds. Your kid has to relax, breathe in and out in a proper way. You must repeat this process until the kiddo is peaceful and calm.

You can let your kids to image a ninja turtle reaching back to its crust. You have to pull shoulders of your kid up like you wish to treat into your body. You must let them hold it for 5 to 10 seconds and breathe in and out in the relaxing way. This method of the progressive muscle relaxation for kids works well and gives the best result for everyone.

2.  Arms and hands

Arms and hands

Kids have to flex their little muscles on hands and show them off. They have to hold it for 5 to 10 seconds. They are advised to be relaxed and breathing in and out. They can do this PMR technique to relax their arms with no complexity in any aspect. Concentrating on the easy-to-follow guidelines to relax the arms is a good option to get the desired result.

You may think about how to assist your beloved kids to do the progressive muscle relaxation. You can encourage your kids to imagine squeezing an orange and get all the juice out. You have to increase the overall interests of your beloved little one to squeeze a stress ball and hold it for 5 to 10 seconds. You can get the best result from this progressive muscle relaxation method and enhance your approach to keep your kids healthy on a regular basis.   

3. Stomach

Stomach

Techniques related to the progressive muscle relaxation for kids catch the attention of many parents and give them interests to let their kids to follow such techniques. It is the appropriate time to assist your kids to picture a puppy going to jump on their stomach. Your kids have to bend to take cover at first and tense stomach muscles in a proper way. Your kids can hold it for 5 to 10 seconds. You can enhance your kids’ approach to relax.   

4. Legs

1

Many parents are unable to encourage their kids to focus on exercises in the progressive muscle relaxation specific to the legs. They can assist their kids to visualize a string dummy being pulled up and tense their kids’ legs by dragging their toes up. They must make certain that their kids can hold it for 5 to 10 seconds.  You can support your kids to get enough relax and breathe in and out well.

5. Toes

Your kids are advised to imagine they are on a beach and want to bury their toes in the sand. They have to tense their toes by properly curling them. They can hold it for 5 to 10 seconds, relax, and breathe in and out as per suggestions and guidelines.

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