exercise · all tools
Tension and Release
Depth · what it can open●●○○2 — reflective
Holding · facilitation1 — host
Trust · group readiness★any
Disclosure · what is sharednone
Teaching the muscles what relaxed feels like by tensing first and then letting go, noticing the difference. Hands clenched as hard as you can, held seven seconds, released, rested, repeated; then feet flexed and pointed, legs pressed down, glutes, belly, and on through the body.
Hold with care
- Hard isometric holds are not advisable for everyone — the sheet gives no modification, and 'as hard as you can' should be offered as 'as hard as is comfortable'
Practical
- Time
- — min
- Group
- ?–∞ · individual, large-group
- Settings
- in-person
- Materials
- A mat or comfortable floor
- Mechanisms
- somatic-awareness, attention-training
- Change scope
- state → skill · repeatable
Instructions
- Where
- teatermila.se/wp-content/uploads/2017/09/Spänning_Avspänning.pdf — Teater Mila — Övningar, open
- Availability
- In the source document — the instructions live inside the material linked, on its terms
Source link checked 1 Sep 2026 — reachable
This directory describes and points home; the instructions stay with the people who made them.
Origin
Teater Mila, Luleå — Swedish dramapedagogik
In this directory via Teater Mila — Övningar
Related: Tension and Release, Lying (variant-of)
status: checked · added 2026-08-31