Relaxation strategies help:

  • Reduce muscle tension
  • Increase feelings of calmness

Muscle relaxation has four steps:

  1. Divide your muscles into groups.
  2. Relax the muscles in the first group.
  3. Move to the next group and relax those muscles.
  4. Repeat for all muscle groups.
  5. After the last group scan your entire body for remaining muscle tension.
  6. Release any muscle tension that is left.

List of muscle groups:

  1. Forehead
  2. Face
  3. Head
  4. Chest
  5. Right arm
  6. Left arm
  7. Both arms
  8. Stomach
  9. Upper body
  10. Right thigh
  11. Right lower leg
  12. Left thigh
  13. Left lower leg
  14. Both legs
  15. Entire body

Muscle relaxation takes time to learn. 

  • Practice is important.
  • Over time, muscle relaxation exercises become easier and more helpful.
  • Start by practicing 3-4 times per week.