Day 5

Progressive muscle relaxation (quick check)

Get into a comfortable position. Follow these simple instructions in order: tense (5 seconds) – relax (10 seconds).

– Hands: Clench your hands tightly into fists. Relax.
– Arms: Tense your biceps and forearms. Release.
– Face: Make a grimace (squeeze your eyes shut, purse your lips). Release.
– Shoulders: Pull your shoulders up toward your ears. Release.

Feel the difference between tension and deep relaxation for a moment.

“This exercise is incredibly soothing in moments where it seems impossible to mentally relax. Contracting the muscles gives you an opportunity to relax them again, creating a feeling of physical relaxation and mental calm – even in the most stressful moments.“
– Nassima, M. Sc. Psychologist