Muscle Melt

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Bend Health

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Welcome to Bend. We're going to do a progressive muscle relaxation exercise together
When we get stressed or are feeling worried, the muscles in our body can become really tense
One way to begin to relax all of that stress is by using a technique called progressive muscle relaxation
This exercise asks that you practice tensing up specific muscles throughout your body
And then relax them just by doing this simple exercise
You can actually release stress and feel more relaxed as you move through your day
Make sure to consult with your doctor before you start if you have any injuries or a history of physical problems that may cause muscle pain
Ready to give it a try? Find a quiet place where you won't be distracted
Remove your shoes and make yourself comfortable
You can sit in a chair or lie down on your bed
Whatever feels best for you
Start to notice your breath and give yourself permission to begin to relax
We're going to walk through several different muscle groups together
Make sure you can feel the tension, but not so much that you feel pain
Keep the muscle tensed for approximately five seconds
Then you'll relax the muscles and keep them relaxed for about ten seconds
It may be helpful to say something like Relax as you relax the muscles
But remember that this doesn't have to look perfect
Start by making a fist with your right hand
Tense up for five seconds
And then release your fist for ten seconds, letting the muscles relax
Bring your right forearm to your shoulder, like you're making a muscle
Tense up your muscles. And then release
Move to your left hand and make a fist. Tense, and relax
Focus on your left upper arm and make a muscle. Tense and release
Travel to your forehead. Raise your eyebrows as high as they will go, like you're surprised by something
And relax your eyebrows
Notice your eyes and your cheeks. Squeeze your eyes tight shut for five
And let go.
Now let's try this with your mouth and jaw.
Open your mouth as wide as you can, like you're yawning
And then release to close your mouth and relax your entire jaw
Move to your shoulders, where you probably carry a lot of your stress
Tense the muscles in your shoulders as you bring them up towards your ears
And let them go fully
Focus on your chest and stomach muscles. Breathe in deeply, filling up your
lungs and chest with air. And then exhale, releasing all of the air
Begin to tighten the muscles in your upper right thigh. And let it go
Try it on your upper left thigh. Tighten, and release
Move to your right foot. Curl your toes downwards and squeeze. Then relax your foot
Try it with your left foot. Curl your toes downwards and squeeze. Then relax your foot
Let's take one final deep breath in together… and let it out, releasing every last bit of tension in your body
You can return to this progressive muscle relaxation anytime you need it
For more pediatric mental health resources and tools, visit BendHealth.com

 Become A Better Singer In Only 30 Days, With Easy Video Lessons!