Relaxation activities

This exercise is particularly helpful when your muscles feel tense. This exercise will help you relax by tensing and relaxing your muscles.

This exercise will take: 10-15 minutes

Caution:  if you have any injuries or any other physical limitations, this may not be the best exercise for you. Try one of the other exercises.

• When you are ready to begin, tighten the muscle group described. Make sure that you can feel the tension, but no pain. Keep the muscle tensed for approximately 5 seconds.
• Relax the muscles and keep it relaxed for approximately 10 seconds. It may be helpful to say ‘relax’ as you relax the muscle.
• When you have finished the muscle relaxation, remain seated for a few moments allowing yourself to become alert.

This is how you do it:

• Right hand and forearm:  make a fist with your right hand. Hold for 5 seconds and then relax for 10 seconds. Don’t forget to breathe. It might be helpful to inhale while tensing your muscles and exhale while relaxing your muscles. Do the same for your left hand and forearm.
• Right upper arm:  bring your right forearm up to your shoulder to ‘make a muscle’. Hold for 5 seconds and then relax for 10 seconds. Do the same for your left upper arm.
• Forehead:  raise your eyebrows as high as they will go, as though you were surprised by something. Hold for 5 seconds and then relax for 10 seconds.
• Eyes and cheeks:  squeeze your eyes closed. Hold for 5 seconds and then relax for 10 seconds.
• Mouth and jaw:  open your mouth as wide as you can, as if you are yawning. Hold for 5 seconds and then relax for 10 seconds.
• Neck:  be careful as you tense these muscles. Face forward and then pull your head back slowly, as though you are looking up to the ceiling. Hold for 5 seconds and then relax for 10 seconds.
• Shoulders:  tense the muscles in your shoulders as you bring them up towards your ears. Hold for 5 seconds and then relax for 10 seconds.
• Shoulder blades/Back:  push your shoulder blades back, trying to almost touch them together, so that your chest is pushed forward. Hold for 5 seconds and then relax for 10 seconds.
• Chest and stomach:  breathe in deeply, filling up your lungs and chest with air. Hold for 5 seconds and then relax for 10 seconds.
• Hips and buttocks:  squeeze the muscles in your buttocks. Hold for 5 seconds and then relax for 10 seconds.
• Right upper leg:  tighten your right thigh. Hold for 5 seconds and then relax for 10 seconds. Repeat for your left upper leg.
• Right lower leg:  do this slowly and carefully to avoid cramps. Pull your toes towards you to stretch the calf muscle. Hold for 5 seconds and then relax for 10 seconds. Repeat for your left lower leg.
• Right foot:  curl your toes downwards. Hold for 5 seconds and then relax for 10 seconds. Repeat for your left foot.