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 .