Jacobson's Progressive Muscle Relaxation
A progressive muscle relaxation technique in which students tense and release muscle groups in order to feel the difference between tension and relaxation. It builds body awareness and a useful strategy for managing stress.
How to play
- Each student lies on their back on a mat, arms by the sides, eyes closed or gazing at the ceiling; three slow breaths (1 min).
- Explain the method: on “tense,” squeeze the area for 5 seconds with moderate effort; on “release,” let go all at once and notice the feeling for 10 seconds.
- Hands and arms: make fists, then bend the elbows and tighten the arms; each group twice (2 min).
- Shoulders and face: shrug the shoulders toward the ears, then squeeze the eyes and lips; twice each (2 min).
- Abs and legs: pull in the belly, then straighten the legs pulling the toes toward the face; twice each (2 min).
- Tense the whole body at once for 5 seconds, release and stay still for 1 minute; roll to one side and get up slowly (2 min).
Rules
- Silence throughout the practice.
- Moderate tension, never maximum or painful.
- Safety: don't hold your breath while tensing, and don't tense injured areas.
- Get up slowly at the end to avoid dizziness.
Variations
Easier
Work only three muscle groups: fists, shoulders and legs.
Standard
Do the full sequence from hands to legs, twice per group.
Harder
On the last round, relax each area without tensing it first, using only the “release” cue.
Adaptations
- Limited mobility: do it seated in a chair and tense only the areas the student can move.
- Hearing impairment: agree on two visible signals, closed fist for tense and open hand for release, and keep eyes open.
- Injuries: skip the injured area and breathe calmly while the others work it.
Learning goals
- Tell the difference between muscle tension and relaxation.
- Learn a relaxation technique that can be used in daily life.
- Improve awareness of different muscle groups.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
The faces students make when tensing the face will cause laughs: expect it, keep it light and move on. Always use the same cue words (“tense,” “release”) so students can follow without opening their eyes.
PatioLab has "Jacobson's Progressive Muscle Relaxation" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
More cool-downs for Middle School
4-7-8 Guided Breathing
Guided 4-7-8 breathing: breathe in for 4 counts, hold for 7 and breathe out for 8, to calm the class at the end of the lesson. Students learn a self-regulation strategy and bring their heart rate down.
5-5-5 Breathing with Visualization
A breathing technique where students inhale, hold and exhale for five counts each while picturing a peaceful place. It helps bring heart rate down and builds attention, calm and self-regulation.
5-Minute Breathing Mindfulness
A short, teacher-guided mindfulness practice focused on the breath and body sensations. It helps students bring their heart rate down at the end of class and builds attention, focus and emotional self-regulation.
5-Senses Mindfulness
Using the 5-4-3-2-1 technique, students calmly notice 5 things they can see, 4 they can hear, 3 they can touch, 2 they can smell and 1 they can taste. It trains attention to the present moment and gives them a simple tool to calm down when they feel stressed.
Analysis of Rights in Sport (High School)
Group analysis of short scenarios in which rights in sports are violated, such as access, equity, child protection or non-discrimination. It builds social awareness, critical thinking and problem solving.
Anterior Trunk Chain Stretching
A sequence of stretches for the front of the body: abs, chest and hip flexors, done on mats. It helps counteract the slouched posture of sitting all day and builds flexibility and postural awareness.