I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a significant difference in how you manage menopause, release tension and find balance to your movement routine.

Introduction to Progressive Relaxation:

• Explanation of what progressive relaxation is.
• Benefits for women in menopause, including stress reduction, improved sleep, and better hormonal balance.

Step-by-Step Guide:

• Toes: Begin by focusing on your toes. Tighten the muscles, hold for a few seconds, then release and feel the relaxation.
• Feet: Move to your feet, repeat the process of tensing and relaxing.
• Calves: Focus on your calf muscles, tightening and releasing.
• Thighs: Shift your attention to your thighs, tensing and then relaxing the muscles.
• Hips and Buttocks: Tighten the muscles in your hips and buttocks, hold, and release.
• Abdomen: Focus on your abdominal muscles, tensing and relaxing.
• Chest: Tighten the muscles in your chest, hold for a few seconds, then release.
• Hands: Move to your hands, clenching your fists tightly and then releasing.
• Arms: Focus on your arms, tightening and relaxing the muscles.
• Shoulders: Lift your shoulders up towards your ears, hold, and then let them drop and relax.
• Neck: Gently tighten the muscles in your neck, hold, and release.
• Face: Scrunch up the muscles in your face, hold, and then relax completely.
• Head: Finally, focus on your scalp, tensing the muscles and then releasing.
• Benefits Recap:
• Review the benefits of each muscle group relaxation and how it aids in stress relief and hormonal balance.
• Encourage regular practice for optimal results.

Resources:

• More tips: https://www.flippingfifty.com
• Stronger 12-Week strength training: https://www.flippingfifty.com/getstronger

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