Task Analysis for Tense and Release Muscle Exercise:

  1. Identify yourself as angry, anxious, afraid, worried, etc.
  2. Lie down on a comfortable mat
  3. Tense muscles in feet (may point toes upward and then downward) and hold for 5 seconds
  4. Tense muscles in calves and hold for 5 seconds
  5. Tense muscles in thighs and hold for 5 seconds
  6. Tense muscles in hips (may make legs straight) and hold for 5 seconds
  7. Squeeze abdomen and chest muscle and gently release
  8. Make fists out of hands while they remain at you side and squeeze for 5 seconds
  9. Place arms and hands straight pointing toward feet and squeeze for 5 seconds, release.
  10. Shrug shoulders up toward ears and squeeze for 5 seconds, then release.
  11. Move head from side to side two or three times and then relax
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