Jacobson's Progressive Muscle Relaxation
Jacobson's progressive muscle relaxation with soft music.
PhaseCool-down
Duration10 min
Ages16–18
SpaceGym or classroom
Equipmentyoga mats, music
IntensityLow
How to play
- Lie down with eyes closed and slow music.
- Tense fists and forearms for 5 seconds, then release.
- Continue with shoulders, face, abs, legs and feet.
- Stay relaxed for a minute before getting up.
Rules
- Silence.
- Moderate tension, no pain.
Variations
Easier
A few muscle groups.
Standard
Full body.
Harder
Relax without tensing first.
Adaptations
- Injuries: skip that area.
- Limited mobility: seated.
Learning goals
- Learn relaxation techniques.
- Improve body awareness.
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