Relaxing Muscle Groups

Tense each muscle group. then relax.

Head

• Wrinkle your forehead.

• Squint your eyes rightly

• Open your mouth Wide.

• Clench your jaw tightly.

• Push your tongue to the roof of your mouth.

Neck

• Push your head back into a pillow or headrest.

• Bring your head down so your chin touches your chest.

• Roll your head to your left shoulder.

• Roll your head to your right shoulder.

Shoulders

• Shrug both shoulders as if to touch your ears.

• Shrug your right shoulder alone.

• Shrug left shoulder alone.

Arm and Hands

• Hold both arms in front of you, make fists, and tighten your arms.

• One arm at a time: push your hand against the surface on which you're resting.

• One arm at a time: from a straight position, make a fist and slowly bend your elbow, pulling your fist toward you while tightening your arm.

Chest and Lungs

• Take a deep breath: while holding, tighten your chest muscles.

Back

• Arch your back. ideally, while lying on your stomach with your hands on the small of your back, arch your back so your head and feet are off the Hoot.

Stomach

• Tighten your stomach area.

• Push your stomach area out.

• Pull your stomach area in.

Hips to Feet

• Tighten your hips.

• Push your heels against the floor or footrest.

• Tighten your leg muscles below the knee.

• Curl your toes down (try to touch the bottom of your foot).

• Curl your toes up.

More Relaxation Tips