relaxation techniques

Muscle Relaxation Training

The main principle

• To purposely tense the muscles so as to recognise the feeling of tension
• To relax the muscles letting the tension flow out of the body

While each muscle group is being tensed, breathe in and when the muscles are being relaxed, breathe out.

Tense and relax your muscles in the following order

• Hands
• Lower arms
• Upper arms
• Neck
• Forehead
• Eyes
• Jaw
• Chest
• Stomach
• Upper back
• Lower back
• Buttocks
• Thighs
• Calves
• Feet
• Then stay still for a few minutes enjoying the feeling of relaxation

During the day, try relaxing specific muscles whenever you notice that they are tense (especially your shoulders!!!).