The 1% Club
10 of Spades
Muscle Relaxation
Medium Level
When going to sleep tonight, try going to sleep by relaxing one muscle at a time.
Start with your toes and work your way up, tensing and then relaxing each muscle group like your calves, thighs, bum, tummy, arms, and even scrunch up your face! Pay attention to how each muscle feels—some might feel tighter or looser than others.
Give it another try… do you notice any differences each time you do it?
Relax!
Tense each muscle, beginning with your feet, and hold the tension for 3 seconds. Then, breathe out and relax the muscle.
You can do this exercise anywhere—whether you’re sitting, standing, or lying down.
Muscle relaxation can boost both physical and mental health and help with sleep issues.
Why not give it a try before bedtime?
Relaxing your muscles can make you feel better both physically and mentally. It can help you feel less stressed and happier.1
Small changes CAN make a big difference – that’s what The 1% Kids’ Club is all about.
- After break time, lead a short muscle relaxation session to help students calm down and get ready to learn.
- You could follow a quick session similar to this video:
- Try doing some muscle relaxation with your child before bedtime. It can help them fall asleep easier and provide a fun little activity before they sleep!
- Remind them of the benefits of muscular relaxation, and give them time to practise the technique and feel its benefits, as it can be quite weird to begin with!
- Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-Based Complementary and Alternative Medicine, 2021(1), 1–8.
https://doi.org/10.1155/2021/5924040
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