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Progressive muscle relaxation: step by step
A guide to 9 muscle groups to practice before bed.
Based on the article: Progressive muscle relaxation: a simple technique for anxiety
Progressive muscle relaxation: step by step
Tense for 5 sec, relax for 10–20 sec
- Hands: make fists
- Forearms and upper arms: bend your elbows
- Shoulders: lift them toward your ears
- Face: squeeze your eyes, wrinkle your forehead
- Jaw: clench gently
- Stomach: tighten your abs
- Buttocks and thighs
- Calves: pull your toes toward you
- Feet: curl your toes
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