Step One: Tension. Focus your mind on the muscle group; for example, your right hand. Then inhale and simply squeeze the muscles as hard as you can for about 8 seconds. For example, if you are working with your right hand, this would involve making a tight fist with your hand.
It may seem difficult to learn to take responsibility for your body’ s mechanics, and beginners have a hard time allowing muscles in the intended group to tense. But you will become better with practice. For now, do the best you can. This is all part of the overall PMR learning process. You will become skilled at recognizing the fine muscles as distinct from the rest.
It’ s important to really feel the tension. Sometimes the procedure will cause the muscles to start to shake, and you will feel some pain. Don’ t hurt yourself. Always contract the muscles in your feet and your back carefully; i. e., gently but deliberately.
Step Two: Releasing the Tension. This is fun because it is so pleasurable. After the 8 seconds, just quickly and suddenly let go. Let all the tightness and pain flow out of the muscles while you simultaneously exhale.
You will be imagining tightness and pain flowing out of your hand through your fingertips as you exhale. Concentrate to feel the muscles relax. Feel them become loose and limp. Be sure to notice the difference between tension and relaxation. You are focusing on learning to make very subtle distinctions between muscular tension and muscular relaxation.
Stay relaxed for about 15 seconds. Then you will repeat the tension-relaxation cycle.
Once you have the above down, and you have more of an understanding of the muscle groups and the procedure, you are ready to begin the full PMR training.