progressive muscle relaxation
GET COMFORTABLE
Choose a comfortable position. You can lay down or sit. When you’re ready,
close your eyes and be very quiet.
TOES
Curl your toes as tightly as you can and hold for 5 seconds. Relax
FEET
Bend your ankles upward, pointing your feet towards your body, and hold for
5 seconds. Relax
THIGHS
Squeeze your thigh muscles by pressing your legs together as tightly as you
can. Imagine you are holding something between your legs and don’t want it
to fall. Hold for 5 seconds. Relax
HIPS AND BUTTOCKS
Tighten your hips and buttocks. Can you lift yourself up higher in your seat?
Hold for 5 seconds, then relax.
ABDOMEN
Squeeze your stomach muscles and hold for 5 seconds, then release.
BACK
If you’re laying down, arch your back off the ground. If you’re sitting, arch it
backward and hold for 5 seconds. Relax.
SHOULDERS
Shrug your shoulders up to your ears and squeeze for 5 seconds. Relax.
progressive muscle relaxation
ARMS
Bend your arms and squeeze your biceps like you’re pinching something in
your elbow between your forearm and bicep. Hold for 5 and release.
HANDS
Extend your arms out straight and squeeze your fists tightly for 5 seconds.
Relax.
MOUTH AND JAW
Open your mouth as wide as you can and hold it open for 5 seconds. Relax.
EYES
Squeeze your eyes shut as tight as you can and hold for 5 seconds. Relax
FOREHEAD
Raise your eyebrows as high as they go. Hold for 5 seconds, then release.
WHOLE BODY
Now, squeeze your entire body as hard as you can and hold it
for 5 seconds. Relax
HOW DO YOU FEEL?
Do any parts of your body feel tight or tense? If they do, squeeze and release
those muscles a couple more times. Then, you’re done!
progressive muscle relaxation
GET COMFORTABLE
Choose a comfortable position. You can lay down or sit. When you’re ready,
close your eyes and be very quiet.
TOES
Curl your toes as tightly as you can and hold for 5 seconds. Relax
FEET
Bend your ankles upward, pointing your feet towards your body, and hold for
5 seconds. Relax
THIGHS
Squeeze your thigh muscles by pressing your legs together as tightly as you
can. Imagine you are holding something between your legs and don’t want it
to fall. Hold for 5 seconds. Relax
HIPS AND BUTTOCKS
Tighten your hips and buttocks. Can you lift yourself up higher in your seat?
Hold for 5 seconds, then relax.
ABDOMEN
Squeeze your stomach muscles and hold for 5 seconds, then release.
BACK
If you’re laying down, arch your back off the ground. If you’re sitting, arch it
backward and hold for 5 seconds. Relax.
SHOULDERS
Shrug your shoulders up to your ears and squeeze for 5 seconds. Relax.
progressive muscle relaxation
ARMS
Bend your arms and squeeze your biceps like you’re pinching something in
your elbow between your forearm and bicep. Hold for 5 and release.
HANDS
Extend your arms out straight and squeeze your fists tightly for 5 seconds.
Relax.
MOUTH AND JAW
Open your mouth as wide as you can and hold it open for 5 seconds. Relax.
EYES
Squeeze your eyes shut as tight as you can and hold for 5 seconds. Relax
FOREHEAD
Raise your eyebrows as high as they go. Hold for 5 seconds, then release.
WHOLE BODY
Now, squeeze your entire body as hard as you can and hold it
for 5 seconds. Relax
HOW DO YOU FEEL?
Do any parts of your body feel tight or tense? If they do, squeeze and release
those muscles a couple more times. Then, you’re done!
