ClassX Video Lessons Youtube Channel Smile and Learn English PROGRESSIVE MUSCLE RELAXATION for Kids ????♀️ BODY ???????? Guided Session ???????? Episode 2
Hi there! It’s awesome to see you again. Last time, we learned how to relax our facial muscles, and today, we’re going to learn how to relax the rest of our body. Are you ready?
This is a simple and fun way to help your body feel calm. It involves squeezing different parts of your body tightly, but not too hard, and then letting go. You’ll hold the squeeze for about five seconds, and then relax for about 15 seconds. The goal is to notice how your body feels when it’s tense and when it’s relaxed.
Find a comfy spot where you won’t be disturbed. Sit in a cozy chair and get ready to relax your body, starting with your back, then your arms, belly, and finally your legs.
Close your eyes and listen carefully. Focus on your breathing. Feel the air coming in through your nose and going out through your mouth. Take a deep breath in through your nose and out through your mouth. Let’s do this three times. Great job!
Lean forward and try to touch your ears to your shoulders. Raise your fists to your armpits and try to make your elbows touch behind your back. Hold it for a bit, then relax. Can you feel your back loosening up? Awesome!
Stretch your arms out and make tight fists. Squeeze all the muscles from your shoulders to your fingers. Hold it, then relax. Notice how your arms feel now. Do they feel calmer?
Squeeze your belly tight, making it feel hard. Hold it, then relax. Can you feel the difference? Your belly should feel more relaxed now.
Lift your legs and point your toes to the ceiling. Feel the tension in your thighs, calves, and feet. Hold it, then relax. Notice how your legs feel now. Much better, right?
Slowly open your eyes. How do you feel? You can use this relaxation technique whenever you feel stressed or need to calm down. Now you know how to relax both your face and your body. Maybe next time, you can try doing both together!
We’ve learned a lot today! There are many more videos to explore. Imagine all the things you can learn! Check out the Smile and Learn educational channel for more fun and learning. See you soon!
Muscle Relaxation Journal: Create a relaxation journal. Each day, practice progressive muscle relaxation and write down how you feel before and after the exercise. Use words or draw pictures to describe your feelings. Do you notice any changes in your mood or energy levels?
Relaxation Relay: With a family member or friend, create a relay race where each person has to perform a muscle relaxation exercise before passing a small object to the next person. For example, squeeze your fists, relax, and then pass the object. Notice how your body feels after each exercise. Can you think of other fun ways to incorporate relaxation into games?
Relaxation Detective: Become a relaxation detective! Observe people around you and see if you can tell when they are tense or relaxed. What clues do you notice? Try teaching a family member or friend one of the relaxation exercises you learned. How do they feel afterward?
Here’s a sanitized version of the provided YouTube transcript:
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[Music]
Welcome back! It’s great to have you here. I’m glad you enjoyed the progressive facial muscle relaxation. Today, I’ll teach you how to relax the rest of your body. What do you think?
As you may remember, this is a simple relaxation technique that involves tightly squeezing different parts of your body without causing any harm. When I instruct you to, you’ll hold that tension for about five seconds, and then I’ll tell you to relax your muscles and focus on how relaxed they feel.
This part will last about 15 seconds. The key to this relaxation practice is to notice the difference between tension and relaxation. I want you to focus on that.
Find a comfortable place with no distractions, and sit down in a comfortable chair. Today, we will relax the muscles in the body, starting with the back, moving to the arms, the abdomen, and finishing with the legs.
It’s time to relax. [Music]
Close your eyes and follow my instructions. Focus on your breathing. Do you notice how the air flows in and out?
Now take a deep breath in through your nose and out through your mouth. Again, breathe in through your nose and out through your mouth. [Music]
One last time, breathe in through your nose [Music] and out through your mouth. Well done! [Music]
Let’s start with our back. Lean forward and try to touch your ears to your shoulders. At the same time, raise your fists to armpit level and try to make your elbows touch behind your back. Hold this posture for a little longer, and now you can relax. [Music]
Lower your arms and sit up. Relax your back and arms. Can you feel your back relaxing? [Music]
Can you feel the tension you built up disappearing? [Music]
Well done! [Music]
Let’s move on to our arms. Stretch your arms forward and clench your fists tightly. Tense all the muscles in your arms from your shoulders to your hands—biceps, forearms, fingers—everything. Hold this position for a little longer, and now you can relax your arms.
Do you remember where you felt tension? Do all your arm muscles feel calm now? Can you feel the tension fading away? Well done! [Music]
We’ll continue with our abdomen. Squeeze your belly and contract it so that it feels as hard as possible. Notice the tension building up around your belly button. Hold it a little longer, and now you can relax.
Relax your abdomen. Can you sense the change from when it was tense? Do you feel the difference? Can you feel your abdominal muscles relaxing little by little? Good job!
We’ll finish with our legs. Lift your legs up, pointing your toes towards the ceiling. You should feel the tension in your glutes, thighs, calves, and feet. Hold for a bit longer, then lower and relax your legs.
Can you feel all your leg muscles relaxing? Do you notice the difference from when you kept them tense? Focus on that feeling.
Now slowly open your eyes. How do you feel? Better, don’t you? You can use this technique whenever you feel stressed; it will help you relax whenever you need to calm down.
Now you know how to practice progressive muscle relaxation for your face and your body. Do you have the courage to combine them? See you soon! Thank you!
We’ve learned so much in just one video. Did you know there are many more videos? Imagine how much you could learn! Subscribe to the Smile and Learn educational channel to learn and have fun at the same time. [Music]
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This version maintains the essence of the original transcript while removing any informal or potentially distracting elements.
