The Warm Milk Journal

A nurturing place for people who can't sleep

Tension Exercise


If you are lying there in your bed, wide awake- do this:

  1. On your back, close your eyes very tightly for a few seconds. Then relax eyes, leaving them closed.
  2. Raise your eyebrows ten times up and down. Relax.
  3. Scrunch your nose ten times. Relax.
  4. Open your mouth wide open and close it ten times (we hold an enormous amount of tension in our jaws).
  5. Nod your head up and down ten times. Relax
  6. Turn your head to the side ten times. Relax
  7. Shrug your shoulders up and down ten times. Relax
  8. Clench your fists. hold them for 10 seconds. Relax.
  9. Flex bicep muscles in arms for ten seconds. Relax
  10. Tighten abdominal muscles for ten seconds. Relax
  11. Tighten glutes for ten seconds. Relax
  12. Tighten both legs for ten seconds. Relax
  13. Tighten calves for ten seconds. Relax
  14. Scrunch up toes for ren seconds. Relax
  15. Tighten up and tense as many parts of your body as you can think of at one time for ten seconds. Relax.
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April 19, 2010 - Posted by | Physical Exercises | , , ,

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