Relaxation of muscles


Tense musculature maintains internal stress. At the same time, relaxation calms down the sympathetic nervous system (which is related to excitement, arousal and mobilisation) and strengthens the parasympathetic nervous system (which is related to relaxation), because relaxed muscles send a feedback to the brain centres that everything is alright, one can calm down. When you are deeply relaxed, it is difficult to feel stressed. Therefore, it is  useful to teach how to relax your body.


When straining certain muscle groups, try to keep the rest of the body as relaxed as possible.

When you straining specific muscle groups, try to do so that you really feel the tension, but avoid cramping - with love for your body.

Attention! If during the exercise you have any pain or discomfort, the action needs to be stopped. You do not have to strain deformed or injured muscles.

If you do these activities at home, it is best to lie down with a small pillow or a rolled towel under your neck and lower back - so that your body can completely relax and feel comfortable.

Advice for the coach: try to speak with a calm and relaxed voice, and make small pauses where there is …….. (ellipsis)


Instructions/practice ~ 15 min

  • Settle as comfortably as possible or lie down on a stable surface – such as the floor or a hard sofa, or a chair with both feet on the floor firmly on the ground.
  • Breathe in and breathe out a couple of times (Several times while inhaling and exhaling), mentally go through your entire body and sense how its different parts feel.…. 

full instruction