Motivation

Find peace and relaxation for your hands and arms with this progressive muscle relaxation. Leave the everyday stress behind and give your muscles a well-deserved break. Discover the beneficial effects of these exercises for body and mind.

Background

Progressive muscle relaxation is a proven method to deliberately tense individual muscle groups and then consciously relax them. By alternating between tension and relaxation, a deep physical and mental relaxation is achieved. In particular, the hand and arm muscles, which are often overloaded in everyday life, benefit from this relaxation technique.

Step-by-Step Instructions

1. Sit comfortably and place your hands relaxed on your thighs.
2. Start by tightly clenching your palms into a fist and feel the tension in the hand and forearm muscles.
3. Hold the tension for about 5-10 seconds, breathing calmly in and out.
4. Relax your hands and consciously feel the muscles loosening and the tension releasing.
5. Repeat this alternation between tension and relaxation a total of 3 times.
6. Next, stretch your fingers out as far as possible and feel the stretching in the hand muscles.
7. Hold the position for 5-10 seconds, continuing to breathe evenly.
8. Then release the tension and feel the pleasant relaxation in your fingers and hands.
9. Repeat this exercise 3 times as well.
10. Close your eyes and focus on your hand and arm muscles. Feel the peace and relaxation in your hands and arms.
11. Stay in this relaxed state for a few minutes before slowly returning to your daily routine.

Final Reflection

After this hand and arm muscle relaxation, you may feel calmer, more composed, and refreshed. Use these exercises regularly to reduce the strain in your hands and arms and bring more balance into your life.