EMDR Trauma Healing Workbook

Progressive MUSCLE RELAXATION

This technique involves tensing and then relaxing different muscle groups in the body, starting with the feet and working up to the head. This helps to release muscle tension and promote relaxation.

Point or flex your feet, then let them relax

Suck in your abdomen, then release the tension and let it fall.

CALVES

FEET

BACK

THIGHS

TORSO

Curl your toes tightly into your feet, then release them.

Squeeze your shoulder blades together, then release them

Squeeze your thighs together tightly, then let them relax.

Make fists and squeeze them toward your shoulders, then let them drop.

Scrunch your facial features to the center of your face, then relax

ARMS

HEAD

SHOULDERS

HANDS

FACE

Lift and squeeze your shoulders toward your ears, then let them drop.

Make a fist by curling your fingers into your palm, then relax your fingers..

Nod your head front and back then move in circular a motion.