Reduce Anxiety & Improve Sleep With Progressive Muscle Relaxation + Giveaway!

Bob and Brad the two most famous physical therapist on the Internet [Music] hi folks I'm Bob Shrum physical therapist for a tiny physical therapist and we are the most famous physical therapist on the Internet and our opinion of course by Brad you and I are going to show them how to reduce your anxiety improve sleep with progressive muscle relaxation this is gonna work I'm excited about this Bob well you're gonna be the guinea pig today we're going to talk about by the way if you news you're our Channel please take a second to subscribe to us we provide videos on stay healthy fit pain for you and we upload every day and by George you're gonna want to go to Bob and Brad calm this week go to the giveaway section because we're giving away a sleep evasion mattress this is just a sample of one this isn't a full mattress no no when we're giving away a couple sleep evasion pillows there you go they're really awesome go to Bob and Brad go to the giveaway section to go to face book will have the contest pinned to the top of the page go to Twitter Instagram or tik-tok if you want a 60-second version of our program so by the way if you're having trouble sleeping and you want to be happy nice and relaxed this is a good start getting the sleep of a shin mattress right Brad I had a hard time getting off – morning Bob yeah you always have are that was just fun anyways I'm excited about this video Bob I'm I haven't done this before so this is something else yep and by the way I think people actually I read it somewhere Brad that this actually was helping a lot of prisoners yeah they help solve their anxiety problems and stuff and sleep issues in prison they did a study on some pretty you get it re prepared for the future well yeah you know if you're worried about getting eyes what do they call a shank or a shiv stuck in yeah oh wow why let's get on with them all right so we're gonna start with the muscles what are you doing is you're relaxing to every muscle in your body basically what you're trying to do we're gonna start with the muscles in your head and work down to your feet we're gonna relax every muscle and we're trying to improve your breathing which it makes you know it's gonna knock your anxiety down it's gonna help you sleep yeah and I just want to mention Bob I remember this clearly from PT school after a maximal contraction of a muscle the muscle mats Emily relaxes sure something that's been studied and proven so it's uh it's it's legitimate I think I'm gonna find out there's a lot of tense muscles you have and you didn't even realize it so if you go ahead and relax the whole body plus it kind of takes your mind off of everything you're first on this so I'm gonna try to use a relaxing voice Brad's gonna be the subject let's see you want this one right that way one thing I want to mention if you're gonna join along with us really focus on the muscle groups that Bob specifies right try to just get those and you really have to think about it in some of these especially the very first one when I try to thought well that's kind of strange but then after I thought about getting my forehead to to tighten up it's like oh that that makes sense and I definitely get rid of some stress all right we're three minutes in Brad oh wow we're gonna have you breathe in through the nose and out through the mouth we got about 21 exercises or so make sure that Marcus go ahead and start the music this had picked out some music so let's go ahead get started so you're gonna first breathe in you're gonna wrinkle your forehead you can do that by opening your eyes real wide hold it then exhale slowly release and then we're gonna repeat you're gonna breathe in wrinkle the forehead hold now you want to go ahead and exhale exhale slowly release now breathe in squeeze your eyes all now exhale slowly release breathe in squeeze your eyes hold exhale slowly release now breathe in squeeze your mouth shut old exhale slowly release breathe in squeeze your mouth shut all exhale slowly release now breathe in do a chin tuck watch what Brad's doing hole exhale and slowly release I can hear Brad breathing well breathe in do a chin tuck hold exhale and slowly release next please breathe in do a shoulder shrug cold exhale and slowly release breathe in shoulder shrug both shoulders hold exhale slowly release now breathe in right bicep old exhale and slowly release breathe in right bicep all exhale and slowly release breathe in left bicep all exhale and slowly release [Music] breathe in left bicep old exhale and slowly release go to the tricep now breathe in right tricep hold exhale slowly release breathe in white tricep whole exhale and slowly release breathe in left tricep hold exhale and slowly release breathe in left tricep hold exhale and slowly release right breathe in right hand and squeeze all exhale and slowly release breathe in right hand squeeze old exhale slowly release breathe in left hand squeeze old exhale and slowly release breathe in left and squeeze old exhale slowly release breathe in tighten your stomach all exhale and slowly release breathe in tighten your stomach all exhale and slowly release breathe in squeeze your buttocks all exhale and slowly release breathe in squeeze your buttocks old exhale and slowly release breathe in tighten your right quadricep or thigh hold exhale and slowly release breathe in tighten your right thigh hold exhale and slowly release breathe in tighten your left quad or thigh hold exhale and slowly release breathe in tighten your left thigh hold exhale and slowly release breathe in push your right heel into the bed old exhale slowly release breathe in push your right heel into the bed old exhale and slowly released breathe in push your left heel into the bed hold exhale slowly release breathe in push left heel into the bed all exhale slowly release breathe in plantar flex your right foot push it down all exhale and slowly release breathe in plantar flex your right foot old exhale and slowly release breathe in plantar flex your left foot old exhale and slowly release breathe in plantar flex your left foot old exhale slowly release breathe in bring your right foot up or dorsiflex of exhale slowly release breathe in norsu flex your left ribs right foot hold exhale and slowly release breathe in dorsiflex your left foot old exhale and slowly release breathe in norsu flex your left foot breathe in norsu flex your left foot old exhale and slowly release [Music] [Music]

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