Progressive muscle relaxation
By tensing and releasing muscles in turn, you learn to tell tension from relaxation — and to shed the tightness that gets in the way of your technique and your sleep.
When to use it
In the evening, on recovery days, and whenever tension is chronic. Don't do it right before a competition.
How to do it, step by step
Work from your feet up to your head: tense a muscle group for 5 seconds on the inhale, then release it sharply for 10 seconds on the exhale. Go through the whole body.
Common mistakes
Tensing to the point of pain, holding your breath, rushing between muscle groups.
How to make it stick
10 minutes before bed during demanding periods. Note where your tension tends to gather.
When to bring in a psychologist
If your body won't relax even at rest, that is worth discussing with a specialist.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.