WellbeingWidely recommended
Progressive muscle relaxation in bed, starting with the hands
Progressive muscle relaxation lying in bed: tense and release muscle groups one by one, starting with the hands.
- Time
- ⏱ 15 min
- Difficulty
- ◆ easy
How to do it
- Lie down comfortably.
- Tense one body part for about five to seven seconds, then relax it for about 30 seconds.
- Start with your hands: clench a fist, hold it, and notice the tension fade as you let go.
- Work on through your arms, face, neck, back, belly and hips down to your legs.
Variations
- Practise regularly, about three to four times a week for roughly 15 minutes.
- The „2-minute method“: tense each muscle in turn from your face to your toes while picturing a peaceful scene or repeating a calming phrase.
- A related method is the body scan.
Sources
This is where we found the tip. The badge above shows how well it is backed up.
- barmer.de (opens in a new tab)
wird jede Körperpartie etwa fünf bis sieben Sekunden angespannt und anschließend etwa 30 Sekunden entspannt
- aok.de (opens in a new tab)
Sie können die progressive Muskelentspannung liegend im Bett durchführen und mit den Händen beginnen
- aponet.de (opens in a new tab)
Besonders wirksam ist die Methode, wenn man sie drei- bis viermal pro Woche etwa 15 Minuten lang praktiziert.
- betterhelp.com (opens in a new tab)
bei denen du jeden Muskel deines Körpers vom Gesicht bis zu den Zehen anspannst
