Reducing Physical Tension Worksheet Template Page 5
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12--------------------------------------------------------------------------------------------------------------ASSERT YOURSELF!
Now bend your elbows and tense your biceps. Tense them as hard as you can. Feel the
tension. Then relax and straighten out your arms. Repeat.
Now move your attention to your shoulders. Tense your shoulders by lifting them up to try
and touch your ears. Now relax by dropping them. Repeat. Now pull your shoulders
forward while leaving your arms by your side. Hold and then relax by letting your shoulders
go back to their normal position.
Now move your attention to your neck. If you have a sore neck or a neck injury, check with
your doctor or physiotherapist before doing this exercise. Gently lean your head to the left
until you feel the muscles tighten in the right side of your neck. Slowly roll your head
forward around to the right and then slowly back to the left. This exercise should not cause
any pain. If you feel pain you are stretching the muscles too tightly, and you need to be a
little gentler. Repeat.
Now move your attention to your head. Wrinkle your forehead as tightly as you can. It can
help to lift you eyebrows. Hold this for 10 seconds and then relax. Now squint your eyes
and hold that tension for 10 seconds. Relax, and then repeat. Now clench your jaw by biting
your teeth together. Then unclench them and relax. When your jaw is relaxed your lips will
be slightly parted. Really notice the difference between the tension and the relaxation.
Repeat. Now press your tongue against the roof of your mouth. Then relax and let your
tongue fall to the floor of your mouth. Repeat. Now press your lips together then purse
them into an “O” shape. Relax your lips. Repeat. Make sure that the rest of your face is still
relaxed.
Now move your attention to your chest. Breathe in and fill your lungs completely and tense
your chest muscles. Hold and then let your breath go completely and your muscles relax.
Make sure your lungs are empty before you take in the next breath. Repeat.
Now move your attention to your stomach. Tighten your stomach and hold. Note the
tension then relax. Now place your hand on your stomach. Breathe deeply into your
stomach so that your hand is pushed out. Hold and then relax. Repeat. Now arch your back
while keeping your head tilted forward. Feel the tension in your lower back. Hold then relax
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Module 5: Reducing Physical Tension
Page 5
nterventions
• Psychotherapy • Research • Training
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