Muscle relaxation exercises

Progressive Muscle Relaxation Steps

• Forehead: Squeeze the muscles in your forehead, holding for 15 seconds. ...
• Jaw: Tense the muscles in your jaw, holding for 15 seconds. ...
• Neck and shoulders: Increase tension in your neck and shoulders by raising your shoulders up toward your ears and hold for 15 seconds.

1. How do you relax your muscles?
2. How do you relax tense muscles with anxiety?
3. How do you relax muscle tension?
4. What is the best exercise for relaxation?

How do you relax your muscles?

Relaxing the body

1. Do yoga. You can get books and videos to do at home or take a yoga class. ...
2. Try progressive muscle relaxation. ...
3. Take a walk or do some other activity. ...
4. Get a massage or have someone give you a back rub.
5. Have a warm drink that doesn't have alcohol or caffeine in it, such as herbal tea or warm milk.

How do you relax tense muscles with anxiety?

3. Relax your muscles

1. Sit in a quiet and comfortable place. ...
2. Use your hand to make a tight fist. ...
3. Hold your squeezed fist for a few seconds. ...
4. Slowly open your fingers and be aware of how you feel. ...
5. Continue tensing and then releasing various muscle groups in your body, from your hands, legs, shoulders, or feet.

How do you relax muscle tension?

General Stretching Guidelines

1. Warm-up: Preferably, three to five minutes of gentle rhythmic movement, such as walking or marching in place. ...
2. Stretch only to the point of gentle tension. ...
3. Hold the stretch in a comfortable position; the feeling of tension should subside as you hold the stretch.

What is the best exercise for relaxation?

Six relaxation techniques to reduce stress

1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). ...
2. Body scan. ...
3. Guided imagery. ...
4. Mindfulness meditation. ...
5. Yoga, tai chi, and qigong. ...
6. Repetitive prayer.