Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.
The participants spread out in the hall and lie on the floor (or on a small soft mat). At the instructor's command, they consciously tense a predetermined muscle group for 10-15 seconds and then release the tension again. After a 20-30 second break, the exercise is repeated 2-3 times for each muscle group.
Tighten and release the following muscle groups several times:
- Calf muscles left/right
- Thigh muscles left/right
- Buttock muscles
- Belly muscles
- Chest muscles
- Arm muscles (biceps) left/right
- Arm muscles (forearm) left/right
Note: This relaxation method requires good body awareness. Suggestions and templates can be found on the internet, among other places.
