Progressive Muscle Relaxation is a procedure developed by Edmund Jacobson, which is suitable for active relaxation by applying tension to individual body areas with subsequent relaxation.
Especially when you regularly feel tense after waking up, passive relaxation is not sufficient and needs to be supported by exercises. Progressive Muscle Relaxation is one suitable exercise for this purpose.
The tension in the stress phases should be chosen in such a way that it is noticeable but not painful.
If you have back or muscle pains or similar problems, it is recommended to consult a doctor before using this method.
For all relaxation exercises it is recommended to practise at least once a day, as the body and brain need regularity to get used to it. Therefore, it is quite possible that at the beginning there is only little relaxation – It will improve a lot with regular practice.
At your disposal here is the recording of the exercise that you are welcome to use: