Tense and release
Progressive muscle relaxation, step by step
- 5 to 12 min
- Some research support
Similar: Body scan, Sleepy body scan
Tense gently, never to the point of pain. Skip any area that is injured. A release-only version is available.
Before you start
Tense gently, about 70 percent effort, and never to the point of pain or cramp. Keep breathing, no breath holds. If you have an injury, recent surgery, ongoing pain, high blood pressure or a heart condition, choose release only or skip that area.
About this tool
Many people find that tensing a muscle for a few seconds and then letting it go helps them notice where they hold tension. You move through the body one area at a time, with a gentle 5 second squeeze and a longer 10 second release. It may help with stress and winding down. It is not a treatment, and you can stop whenever you like.
Pick this one if you feel tight and want a physical release.