Relaxing Tense Muscles

PURPOSE

The purpose of this lab is to learn how to relax tense muscles.

PROCEDURE

Perform each of the Relaxation Exercises that follow.

1. Sit in a chair or lie on your back in a quiet, nondistracting atmosphere while you are learning this relaxation technique. (Later you will want to be able to use the technique in public, everyday situations, while you are at work, or any time you are under stress.) Get as comfortable as possible
2. Do the Contract-Relax Exercise Routine for Relaxation. Contract the muscles to a moderate level of tension (do not use maximum contractions) as you inhale for five to seven seconds. Study where you are feeling the tension. Try to keep the tension isolated to the designated muscle group without allowing it to spill over to other muscles. Use the dominant side of the body first; repeat on the nondominant side.
3. Next, release the tension completely, instantly relaxing the muscles, and exhale. Extend the feeling of relaxation throughout your muscle for twenty to thirty seconds before contracting again. Think of relaxing expressions like "warm," "calm," "peaceful," and "serene."
4. If time permits, you should practice each muscle group two to five times (until tension is gone) before going to the next group. In a class, you may have time for only one trial. For home practice, do the routine twice a day for fifteen minutes.

RESULTS

1. Did you find the relaxation exercises effective? Yes ?No?
2. Do you think you would find them useful as part of your normal daily routine or as a "quick fix" for stress? Yes ?No?
3. Did you find the contract-relax exercise routine relaxing? Yes ? No?
4. Do you think you would find them useful as part of your normal daily routine or as a "quick fix" for stress? Yes ?No?
5. In several sentences, discuss whether or not you feel that relaxation exercises will be a part of your wellness program.

1. Neck Stretch Roll the head slowly in a half circle from 9:00 to 8:00 to 7, 6, 5, 4, and 3, then reverse from 3 to 9. Close your eyes and feel the stretch. Do not make a full circle by tipping the head back. Repeat several times.
2. Shoulder Lift Hunch the shoulders as high as possible (contract) and then let them drop (relax). Repeat several times. Inhale on the lift; exhale on the drop.
3. Trunk Stretch and Drop Stand and reach as high as possible; tiptoe and stretch every muscle, then collapse completely, letting knees flex and trunk, head, and arms dangle. Repeat two or three times. Inhale on the stretch and exhale on the collapse.
4. Trunk Swings Following the "trunk stretch and drop," remain in the "drop" position and with a minimum of muscular effort, set the trunk swinging from side to side by shifting the weight from one foot to the other, letting the heels come off the floor alternately. Keep the entire body (especially the neck) limp.
5. Tension Contrast With arms extended overhead, lie on your side. Tense the body as stiff as a board, then let go, and relax, letting the body fall either forward or backward in whatever direction it loses balance. Continue letting go for a few seconds after falling and allow yourself to feel like you are still sinking. Repeat on the other side.

1. Hand and forearm- Contract your right hand, making a fist; hold 3 counts; relax and keep letting go 6-10 counts. Repeat, then do left fist, then both fists.
2. Biceps- Flex both elbows and contract your biceps; hold 3 counts; relax and continue relaxing 6-10 counts. Repeat.
3. Triceps- Same as biceps except extend both elbows, contract the triceps on the back of the arm. Repeat.
4. Relax both hands, forearms, and upper arms.
5. Forehead- Raise your eyebrows and wrinkle your forehead; hold 3 counts; relax and continue relaxing 6-10 counts.
6. Cheeks and nose- Make a face; wrinkle your nose and squint; hold 3 counts; relax and continue relaxing 6-10 counts.
7. Jaws- Clench your teeth 3 counts; relax 6-10 counts.
8. Lips and tongue- With teeth apart, press lips together and press tongue to roof of mouth; hold 3 counts; relax 6-10 counts.
9. Neck and throat- Push head backward while tucking chin, pushing against floor or pillow if lying; if sitting, push against high chair-back; hold 3 counts; relax for 6-10 counts.
10. Relax forehead, cheeks, nose, jaws, lips, tongue, neck, and throat. Relax hands, forearms, and upper arms.
11. Shoulder and upper back- Hunch shoulders to ears; hold 3 counts; relax 6-10 counts.
12. Relax lips, tongue, neck, throat, shoulders, and upper back.
13. Abdomen- Suck in abdomen; hold 3 counts; relax 6-10 counts.
14. Lower back- Contract and arch the back; hold 3 counts; relax 6-10 counts.
15. Thighs and buttocks- Squeeze your buttocks together and push your heels into the floor (if lying) or against a chair rung (if sitting); hold 3 counts; relax 6-10 counts.
16. Relax shoulders and upper back, abdomen, lower back, thighs, and buttocks.
17. Calves- Pull instep and toes toward shins; hold 3 counts; relax 6-10 counts.
18. Toes- Curl toes; hold 3 counts; relax 6-10 counts.
19. Relax every muscle in your body.

*Note: Eventually, you should progress to a combination of muscle groups and gradually eliminate the "contract" phase of the program. Refer to Jacobson's (1978) or Greenberg's (1996) books.