Touch Relaxation

The following exercise is a good progressive relaxation technique designed to remove stress and tension from the body. You tense specific muscles or groups of muscles and your partner encourages you through touch to relax them. With practice, you can also do this exercise on your own. Use it anytime you feel anxious or overwhelmed.

Lie comfortably on a couch or bed in the relaxation position.

Frown and feel the forehead tense. Place hands (you or partner) on the brow and relax.
Grit the teeth and clench the jaw. You or partner rests the hands on either side of the jaw. Relax.

Contract the muscles of the scalp and raise the eyebrows. Partner rests their hands on either side of the scalp. Relax.

Press your shoulder blades back towards each other. Relax the shoulder blades. Your partner can place their hands at the front of each shoulder to encourage you to relax.

Pull in the belly button towards the spine. Your partner can rest their hands on the lower belly. Relax the abdomen.

Press the upper legs together firmly. Your partner can touch the outside of each leg. Relax the legs, let them flop apart.

Press the legs out, still flexed, but forcing the thighs apart. Your partner can rest their hands on the inside thighs. Relax the thighs.

Contract the muscles of the right arm and stretch the fingers out. Your partner can  rest their hands firmly on your shoulder and inner upper arm. Relax the arm. Repeat with the other arm.

Contract the muscles of one leg by pointing the toes up towards the ceiling and straightening the leg (relax the leg muscles if this causes cramp). Your partner places their hands over the inside upper leg and the other over the outside. Relax the whole leg.  Allow any residual tension to flow out of the leg. Your partner can help by slowly moving their hands down the leg to the ankle, finishing with one hand holding the bare foot firmly round the instep. Repeat with the other leg.

Turn onto your side using cushions/pillows for support under the head, neck and belly where needed. Raises your chin in the air and contract the muscles at the back of the neck. Your partner can rest their hands in the nape of her neck. Release the neck muscles.

Hollow the small of the back. Your partner can rest both hands either side of the spine in the lower back. Relax your lower back.