Progressive muscle relaxation For each exercise, tense your muscles for about 5–7 seconds. Relax for about 30 seconds between each exercise. Practise in a quiet, comfortable environment whilst sitting on a chair. 1. Make a tight fist with your right hand, then relax. 2. Push your right elbow down into the chair while at the same time pulling your arm towards your chest. Then relax. 3. Make a fist with your left hand, then relax. 4. Push your left elbow down into the chair while at the same time pulling your arm towards your chest. Then relax. 5. Arch your eyebrows as high as you can, then relax. 6. Squint your eyes tightly together while wrinkling your nose, then relax it. 7. Clench your teeth together tightly while pulling back the corners of your mouth in an exaggerated smile. Then relax. 8. With your teeth separated, press your lips together while pressing your tongue against the roof of your mouth. Then relax. 9. Pull your chin down as if trying to touch it against your chest while at the same time pulling your head backwards. Then relax. 10. After taking a deep breath, press your shoulder blades together behind you as if you are trying to touch them together. Then relax. 11. After taking a deep breath, make the muscles of your stomach hard and taut (or make the muscles of your stomach tense by pulling them in or pushing them out). Then relax. 12. Press your heels into the ground, then relax. 13. Point your toes towards your head, then relax. 14. Point your feet downwards, while turning your feet inwards and curling your toes under. Then relax.
Posted on: Sat, 15 Jun 2013 18:16:45 +0000
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