Stress Management When You Have Cancer - Topic Overview
How to tense each muscle group
Hands: Clench them.
forearms: Extend them and bend the hands back at the wrist.
and upper arms: Clench your hands into fists, bend your arms at the elbows, and
flex your biceps.
Shoulders: Shrug them.
Wrinkle it into a deep frown.
Around the eyes and bridge of the
nose: Close your eyes as tightly as possible. (Remove contact lenses before
beginning the exercise.)
Cheeks and jaws: Grin from ear to
Around the mouth: Press your lips together tightly. (Check
your facial area for tension.)
Back of the neck: Press your head
Front of the neck: Touch your chin to your chest. (Check
your neck and head for tension.)
Chest: Take a deep breath and hold
it, then exhale.
Back: Arch your back up and away from the
Stomach: Suck it into a tight knot. (Check your chest and
stomach for tension.)
Hips and buttocks: Press the buttocks
Thighs: Clench them hard.
Point your toes toward your face, as if trying to bring the toes up to touch
your head. Then point your toes away and curl them downward at the same time.
(Check the area from your waist down for tension.)
When you are finished, return to alertness by counting backwards
from 5 to 1.