Lesson 1 of 8
In Progress

Individual Mat Activities

SHAPE America National Standards

3, 5

SEL Competency:

Self- management

  • Stress management
  • Self-discipline

Teaching Outcomes:

  • I can use my body as a way to relax.

Progressive Muscle Relaxation:

Progressive muscle relaxation is a way to relax your body by tightening your muscles, and then relaxing them. You lay down and start at your head, squeezing and relaxing different muscles in your face, and work all the way down to your toes. This a great tool to use to help manage feelings. Sometimes when we feel a strong emotion, it can cause tension in our muscles and we might feel tight or sore. By using muscle relaxation, it can help us relieve that tension. If you feel stressed, overwhelmed, anxious, mad, or just need to focus, progressive muscle relaxation might work for you. Be sure to communicate/connect the SEL competency of self-management along with its sub-competencies with students.

Start progressive muscle relaxation with these areas of your body listed below. Lay on your mat and squeeze the muscles and hold for 15 seconds then relax your muscles while counting to 30. Do this for each area until that area feels relaxed. Remember to breathe and not hold your breath.

Body Area Action
Forehead Furrow eyebrows.
Eyes Close your eyes tightly.
Cheeks/Jaw Smile as big as you can.
Shoulders Raise your shoulders up to your ears.
Neck Touch your chin to your chest.
Arms and hands Ball your hands into a fist while crossing your arms across your chest.
Stomach Suck stomach in and tighten abs.
Glutes Squeeze together.
Legs Start with your quadriceps then your calves.
Feet Point your toes to your face then curl them down.
  • How do you feel after completing the muscle relaxation?
  • Do you think this is a tool you would use in the future?

National Standards & Grade-Level Outcomes for K-12 Physical Education is used under license from SHAPE America. © SHAPE America 2014, www.shapeamerica.org.  All Rights Reserved.

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National Standards & Grade-Level Outcomes for K-12 Physical Education is used under license from SHAPE America. © SHAPE America 2014, www.shapeamerica.org. All Rights Reserved.

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