Muscle Relaxation Techniques

Sleep Tight With Loose Muscles. Muscle relaxation may induce sleep. It's best to practice these relaxation techniques at home in a safe, comfortable place where you can close your eyes and relax.

Take 15 minutes to practice the following muscle relaxation techniques. There will be four muscle groups covered:

Muscle Group 1
Muscle Group 2
Muscle Group 3
Muscle Group 4

You can also click the "listen" icon to listen to the muscle relaxation techniques.*

Introduction

Before you begin, follow these steps to get the most out of the muscle relaxation techniques:

1. Find a quiet place where you won't be disturbed.
2. Dim the light in the room.
3. Be comfortable. Sit in a chair, or lie down on your bed.
4. Wear loose-fitting clothing and remove your shoes.
5. Take a few deep breaths.

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Relaxation Techniques for Muscle Group 1

As you lie down or sit in a comfortable chair that supports your head, and do the following techniques:

1. Make a fist with your left hand without lifting your arm. Make it tighter and tighter. Note how the feeling gets uncomfortable as the tension moves around your hand, forearm, and biceps.
2. Now, relax. Open your hand. Feel the tension pouring out from that area.
3. Repeat the above techniques using your right hand. Then return to the left hand, and repeat.

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Relaxation Techniques for Muscle Group 2

1. Open your eyes and raise your eyebrows hard. Your forehead will wrinkle. Hold that pose. Feel the tension move to your brow, and then up into your scalp. Now, relax.
2. Pull your eyebrows down, and frown hard. Notice the feeling of strain spreading over your forehead. Now, relax. Let your brow become smooth again.
3. Next, close your eyelids hard. Feel the tension around your eyes, forehead, and scalp. Now, relax.
4. Clench your teeth. Feel the tension in your jaw move toward your ears. Now, relax your bite. Your lips should gently part.
5. Now, press your tongue against the roof of your mouth. Feel the pressure in the back of your mouth and chin. Now, relax.
6. Purse your lips into an “O.” Feel the tightness overtake your forehead, scalp, eyes, tongue, and lips. Now, go loose-lipped.
7. Next, press your head as far back as it can comfortably go. Feel the tension in your neck.
8. Roll your head very slowly to the right. Hold it, and then roll it very slowly to the left. Feel the stress move and then disappear with each position.
9. Now, straighten your head and bend it forward until your chin touches your chest. Feel the tension in your throat and the back of your neck.
10. Return your head to a comfortable position.
11. Now, shrug your shoulders high, and hold. Relax. As your shoulders drop, feel relaxation spread through your neck, throat, and shoulders.

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Relaxation Techniques for Muscle Group 3

1. Breathe in and fill your lungs completely.
2. Hold your breath. Feel where the tension is.
3. Now exhale, let your chest become loose as you let your breath leave your lungs gently, and without effort.
4. Again, inhale and exhale. You should feel more and more tension draining away.
5. Next, tighten your stomach. Try to force breath into your tight stomach. It’s difficult. Keep it difficult by pressing your hands on your belly. Make sure the stomach doesn’t expand. Hold…Now, let out your breath.
6. Now arch your back. (Do not put strain on your spine!) Keep the rest of your body as relaxed as possible. Focus on the tension in your lower back. Now, relax, deeper and deeper.

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Relaxation Techniques for Muscle Group 4

1. Tighten your buttocks and thighs. Flex them by pressing down your heels as hard as you can.
2. Relax and feel the difference.
3. Now, curl your toes downward, making your calves tense. Study the tension. Relax.
4. Now, bend your toes toward your face, creating tension in your shin. Relax again.

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Practice these muscle relaxation techniques as often as you like.

Click for information on Mental Relaxation Techniques for reducing stress.

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