Progressive Muscle Relaxation for Recovery
Jacobson's progressive muscle relaxation with soft music: students tense and release muscle groups in order to feel the difference between tension and relaxation. They build body awareness and learn a tool for managing stress after exercise.
How to play
- Setup (1 min): lying on your back on a mat, eyes closed, arms by your sides and slow music at low volume.
- Hands and arms (2 min): make fists and tense the forearms for 5 seconds, then release for 10 seconds, noticing the relaxation; repeat with the biceps.
- Shoulders and face (2 min): shrug the shoulders to the ears, then scrunch the forehead and squeeze the eyes shut, always 5 seconds of tension and 10 of relaxation.
- Abs and back (1 min 30 s): tighten the abs as if bracing for a push, then release; then squeeze the shoulder blades together and release.
- Legs and feet (2 min): tense the thighs, then pull the toes toward the face and then point them, releasing each time.
- Full-body relaxation (1 min 30 s): keep the whole body relaxed for a minute, wiggle fingers and toes, roll onto your side and get up slowly.
Rules
- Silence for the entire activity.
- Moderate tension, never to the point of pain.
- Follow the pace of the teacher's voice without getting ahead.
- When finished, roll to your side and sit up slowly.
Variations
Easier
Only a few muscle groups (hands, shoulders and legs).
Standard
Full sequence from hands to feet.
Harder
Relaxation without tensing first, just releasing each area as it's named.
Adaptations
- Limited mobility: seated in a wheelchair or chair, working the muscle groups they can move.
- Hearing impairment: guidance with gestures or cards, with eyes open.
- Anxiety or autism: eyes open and fixed on one spot, with the option to lie next to the wall.
Learning goals
- Learn a relaxation technique that can be used in daily life.
- Tell the difference between muscle tension and relaxation.
- Improve body awareness and stress management.
Equipment for a class of 25
- yoga mats: 25
- speaker with relaxing music: 1
Teacher tip
Speak slowly and softly, and leave long pauses. Some giggling at the start is normal; wait quietly and repeat the first part.
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