Effective Tension Release Techniques: A Step-by-Step Guide

We all experience stress and tension in our daily lives, and while some of us manage to just toss it off at the end of a busy day, others find it difficult to relax. The steps below will teach you to lose that tension. After you've done this exercise a few times, it will also enable you to prevent tension and stress from building up again.

Things You'll Need

• Quiet place

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Instructions

• 1

  Go to a darkened quiet place and lay down on your back. Spend a few minutes making yourself comfortable.

• 2

  Lift your arms slightly and make fists. Now squeeze your fists closed and contract the muscles in the arms--until your arms and hands are so tight--they almost shake. Hold that position for a few moments. After a minute or so you will immediately release the muscles in your hands and arms. At the moment you release the arms, you should say the word "relax."

• 3

  Hold the tension in your legs and feet as you did with your arms and hands. Wait a minute and release your legs and clench your buttocks hard. Remember to say the word "relax" when you release your legs and feet.

• 4

  Repeat the word "relax" while you release the muscles of your buttocks. Then, tense the muscles in your neck and shoulders. Clench those muscles as hard as you can and hold for about a minute.

• 5

  Release your shoulders and neck and clench your face muscles until it almost hurts to do so. Don't forget, each time you release a group of muscles, say the word "relax." Wait another minute and release the muscles in your face. Say "relax" to yourself and feel your muscles relax and the tension drift away.