Objective: to learn how to cope with muscular tension and to form a muscle memory for relaxation in one’s brain. After you reach a state of relaxation, it will be good for you to spend 2-3 minutes in order to experience the new state. Regular repetition of this exercise will allow you to learn how to easily enter the desired state.

This technique is taken from the books of A. Kurpatov, where it features as, “One of the simplest for home use."

Try to create maximum tension in all the specified muscles. Mentally count to ten, concentrating not on the count, but on the tension. Once you have counted to 10, lean back and exhale quietly. Take an additional 2-3 deep breaths and exhalations.
Relax for a minute, concentrating on the feeling of relaxation.
Remember, you are doing this exercise not to achieve tension, but to achieve relaxation and the formation of the corresponding muscle memory.

  1. Hand muscle strain.
    Make a tight fist … then relax.
  1. Tension in the muscles of the forearm.
    Bend your wrist to the maximum at the wrist joint and stretch it as much as possible… then suddenly relax.
  1. Tension in the muscles of the shoulder and shoulder girdle.
    Spread your arms to the sides at shoulder level and bend them at the elbows (the two elbows and shoulders should be level and form a straight line). Stretch as much as possible… Then relax.
  1. Muscular tension in the shoulder blades
    Bring the shoulder blades together. Stretch as much as possible and from this position stretch downwards, bending the lower back… Then relax.
  1. Tension in the facial muscles.
    Frown. Shut your eyes tightly and bring your eyebrows down towards the bridge of your nose, wrinkle your forehead, squeeze your jaws and spread the corners of your mouth to the sides…
    Then relax.
  1. Neck muscle tension.
    Imagine that you are tilting your head forward, but you cannot do it, because you are resting on an imaginary insurmountable obstacle: the neck is tense, and the head is fixed. Stretch as much as possible… Then relax.
  1. Tension in the abdominal muscles.
    Pull in your stomach and tighten the abdominal muscles as much as possible… Then relax.
  1. Muscle tension in the buttocks.
    Sit on a hard surface and tighten your buttocks as much as possible… Then relax.
  1. Tension in the thigh muscles.
    From a sitting position, stretch your legs forward and strain them… Then relax.
  1. Tension in the muscles of the shin.
    At position 9, turn your feet slightly toward yourself, to the centre, feel the strain… Then relax.
  1. Tension in the foot muscles.
    Bend your toes and feel the strain… Then relax.

The exercises should be repeated 7-10 times a day, until you learn to relax automatically without first feeling tension. It usually takes 5-10 days to develop this skill.