Five-Zone Seated Tense-and-Release

A short, seated version of Jacobson's progressive muscle relaxation: students tense and release the hands, shoulders, face, belly, and legs. It wraps up class in a few minutes and gives students a tool they can use before a test or a game.

How to play

1. Students sit on the floor with their backs against the wall or on benches, feet flat, eyes closed or looking at the floor. Take 3 slow breaths.
2. Hands: make fists at about 70% for 5 seconds, release, and notice the contrast for 15 seconds.
3. Shoulders: lift them toward the ears for 5 seconds and drop them for 15 seconds.
4. Face: scrunch the eyes, nose, and lips for 5 seconds; relax the jaw and let the mouth fall slightly open for 15 seconds.
5. Belly and legs: tighten the abs for 5 seconds and release for 15; then straighten the legs pulling the toes toward you for 5 seconds and release for 15.
6. Do a faster second round (5 seconds tense, 10 seconds release) and a final minute of slow breathing, thinking about which area was tightest.

Rules

• Tension is moderate, never maximum, to avoid cramps.
• Keep breathing normally while tensing; don't hold your breath.
• Complete silence during the activity.
• If an area is injured, just imagine tensing it.

Variations

Adaptations

• Limited mobility: skip the legs or replace them with pressing the hands into the thighs.
• Hearing impairment: the teacher uses clear gestures (closed fist, open hand) and the student keeps eyes open.
• Anxiety or shyness: keep the eyes open and focused on a spot on the floor.

Learning goals

• Use a short contrast relaxation technique.
• Recognize where in the body tension builds up.
• Value relaxation as a tool for managing everyday stress.

Teacher tip

Use a slow, low voice and really give the full 15 seconds of release, since that is where the effect happens. Point out that they can do it sitting in class without anyone noticing.

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