We show you an effective exercise for relaxation on demand.
With progressive muscle relaxation, we show you a very effective exercise that allows you to actually learn relaxation on demand.
Stress, sleep disorders, headaches and anxiety are complaints that many people are suffering from, especially at the moment. The result of constant stress is tension, which can become chronic over time.
A well-intentioned "Relax!" is not that easy to implement. With progressive muscle relaxation, we show you a very effective exercise that allows you to actually learn relaxation on demand. You work with your face, which is why we also call the exercise "lemon face".
Sit or lie down in a relaxed position. Loosen anything that is restricting you. Close your eyes and relax your shoulders as much as possible. Now inhale firmly. Hold the air in and let it out again. Imagine that all the stress of the day is flowing out of you.
1. remain calm and relaxed and turn to the face.
2. furrow your brow by raising your eyebrows towards your hairline. Register the tension in the forehead and let go again. Smooth your forehead and pay attention to the change. Feel the calmness that emanates from your relaxed forehead.
3 Now go to the eye area. Squeeze your eyelids tightly together � observe the tension � and let go. Experience how the eyes and the whole area around them relax and all the wrinkles smooth out. The eyes, eyelids and cheeks can now relax well.
4 Now move on to the mouth region. Press the teeth firmly together and release the pressure and tension in the jaw muscles. Open your mouth slightly and allow your lower jaw to drop. Follow the relaxation!
Press the tongue behind the upper teeth against the palate. Observe the pressure and counterpressure and all sensations of the tongue down to the throat. Now let go and allow the tongue to return to a comfortable position. Observe the relaxation inside the mouth and the free flow of saliva.
5 And now for the lips. Press your lips firmly together. Hold the tension and release again. Pay attention to the pleasant feeling of the solution and warmth in your lips.
The whole face is now relaxed and calm.
If you would like to apply this progressive muscle relaxation to the whole body, you will find instructions here: