Background: Conflict can cause tension in teens. They will contract and tighten their bodies, and unless they learn to relax and release the tension, they will begin to store it. Being tense and tight will become a “normal” state. Progressive body relaxation is one way to address this issue.
Today in Class: Students sat straight up in their desks with feet flat on the floor. The curled their toes and held them that way for a count of 7 before relaxing. Next, they tightened legs for a count of 7 before relaxing. They worked up their bodies, tightening and relaxing up to their heads. They breathed deeply and shook out their limbs.
Self-Reflection: Try progressive relaxation. Curl your toes and hold them that way for 7 seconds. Relax. Flex your legs for 7. Relax. Tighten your abdomen for 7. Relax. Flex arms and shoulders for 7. Relax. Tighten neck and head muscles for 7. Relax. How do you feel?
At-Home Support
With your teen, discuss progressive relaxation.
- So, in class today, you did progressive relaxation. What was that like? (tightening and relaxing body parts from feet to head)
- How did you feel afterward?
- Let's do it together. Sit up straight, with feet flat. Ready?
- Curl your toes: 1-2-3-4-5-6-7. Relax and breathe.
- Flex your legs: 1-2-3-4-5-6-7. Relax and breathe.
- Tighten your abdomen: 1-2-3-4-5-6-7. Relax and breathe.
- Flex arms and shoulders: 1-2-3-4-5-6-7. Relax and breathe.
- Tighten neck and head muscles: 1-2-3-4-5-6-7. Relax and breathe.
- Tighten your whole body: 1-2-3-4-5-6-7. Relax and breathe.
- How do you feel?
- Let's remember to use progressive body relaxation when we get tense.
fizkes/Shutterstock.com