Reducing Physical Tension Worksheet Template Page 4
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12--------------------------------------------------------------------------------------------------------------ASSERT YOURSELF!
telling yourself to relax. Most people find this very difficult to do. PMR works by first tensing
and then relaxing the muscles. Tensing the muscle first teaches you how to take control of
the muscle and recognise the tension. Try it now with your shoulders. Lift your shoulders
up as high as you can and try to touch your ears with them. Hold that for 10 seconds. Now
let them drop and feel the sensation of relaxation. This tensing and relaxing is followed for
each of the major muscle groups.
Follow each of the steps below for the different muscle groups. As we move through each
body part you can use the same pattern of tensing and relaxing. When tensing a body part
hold the tension for about 10 seconds. Then let the tension go and wait for another 10
seconds before you tense again. You may notice that you tend to breathe in as you tense
and breathe out as you relax. This is the natural rhythm of the body and it is easiest if you
keep following this. Breathe in as you tense, and breathe out as you relax. You may want to
make a recording talking yourself through each muscle group so you can follow it without
having to keep referring to the handout.
First, get into a comfortable position in a chair. It is better to do these exercises sitting up
to prevent you from falling asleep. To work through the whole exercise should take about
15 to 20 minutes.
Put both your feet flat on the floor and rest your hands gently on your legs. Allow your eyes
to gently close. Become aware of the weight of your body, of your head, your shoulders,
your arms, and your legs.
Now clench your right fist tightly, noticing the tension as you do. Clench it tighter and
notice the tension in your fist, hand and forearm. Now let go of the fist and relax your hand.
Notice the contrast with the tension. Repeat this with your right fist. Then repeat with
your left fist. Then tense both fists together.
Now tense your lower arm muscles by lowering your hand. Bend it down at the wrist as
though trying to touch the underside of your arm. Then relax the muscles by straightening
the wrist again. Repeat.
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Module 5: Reducing Physical Tension
Page 4
nterventions
• Psychotherapy • Research • Training
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