Relaxation Strategy 2: Muscle tension & release

This exercise is about tensing the muscle in one or more parts of your body, holding the tension and then releasing it suddenly.

  1. Focus first on your hands
  2. Clench your fists tightly for a few seconds -hold for the count of 3 seconds, counting them out – 1, 2, 3. You may wish to progressively hold for 4 seconds, then 5 or even more. Make sure you are able to do this reasonably comfortably
  3. Release the tension all in one go – make sure that the tension is released all at once with a feeling of floppiness at the end
  4. Repeat this with your hands and lower arms
  5. Repeat this with your hands and your whole arms
  6. Repeat this exercise with your feet, then feet and lower legs, then feet and whole of legs
  7. Finally hold the muscles of your entire body tense, hold for the count of 3 and at 3 release all tension from your body

Download the mp3 [4.66 mB]
Duration of audio exercise: 05:04

 

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