Lesson Plan
Muscle Melt: Tension Tamer
Students will perform a head-to-toe tension-release routine and rate stress before and after, learning progressive relaxation for stress management.
This lesson helps students understand how their bodies react to stress and provides them with a practical tool to relax and calm themselves when feeling overwhelmed.
Audience
2nd Grade
Time
30 minutes
Approach
Guided practice and self-reflection.
Materials
Whiteboard or Projector, Muscle Melt Slide Deck, Stress Scale Cards, Before-After Chart Worksheet, and Muscle Melt Teacher Script
Prep
Preparation Steps
10 minutes
- Review the Muscle Melt Slide Deck and become familiar with the content.
* Print and cut out the Stress Scale Cards (one set per student or small group).
* Print enough copies of the Before-After Chart Worksheet for each student.
* Read through the Muscle Melt Teacher Script to prepare for guiding the routine.
* Ensure a clear space in the classroom for students to comfortably perform the tension-release movements. Ensure adequate space for students to sit or stand comfortably.
* Consider playing calm, instrumental music during the routine (optional).
Step 1
Introduction: Tension vs. Relax (5 minutes)
5 minutes
- Begin by asking students how their bodies feel when they are worried or upset. Introduce the idea of
Slide Deck
Muscle Melt: Tension Tamer
Ready to learn how to make your worries melt away?
Welcome students and introduce the lesson's catchy title. Ask them what 'muscle melt' might mean to them. Explain that today, they will learn a special way to help their bodies feel calm and relaxed, especially when they feel stressed or worried.
What is Tension?
Have you ever felt your body get tight when you're worried or upset?
That's tension! It's like your muscles are holding on super tight.
Where do you feel tension in your body?
Ask students to think about how their bodies feel when they are worried, scared, or even angry. Guide them to describe physical sensations like tight shoulders, clenched fists, or a knot in their stomach. Emphasize that these feelings are 'tension.'
What is Relaxation?
Relaxation is when your body feels calm, soft, and loose.
It's like letting go of all that tightness.
How does your body feel when you are relaxed?
Now, ask students to recall a time they felt calm and peaceful. What did their bodies feel like then? Introduce the concept of 'relax' as the opposite of tension, where muscles are soft and loose. Explain that we can learn to switch between these feelings.
Let's Melt Away Tension!
We're going to play a game called 'Tense and Release' to help our muscles melt.
We'll squeeze our muscles tight, then let them go floppy and soft!
Introduce the idea of progressive relaxation – tensing and then relaxing different muscle groups, starting from the head and moving down to the toes. Explain that this helps us notice the difference and release the tension. Prepare to guide them through the routine.
Head Melt
Squeeze your face!
Scrunch up your forehead, squeeze your eyes, clench your jaw.
(Hold for 5 seconds)
Now, let it all go!
Feel your face relax and become soft.
Guide students through the head tensing and relaxing. Encourage them to really scrunch up their face and then completely let go. Model the actions clearly.
Shoulder & Neck Melt
Pull your shoulders up to your ears!
Make your neck disappear!
(Hold for 5 seconds)
Now, let them drop!
Feel your shoulders melt away from your ears.
Move to the shoulders and neck. Instruct students to shrug their shoulders up to their ears and tense their neck, then drop them. Remind them to notice the difference.
Arm & Hand Melt
Make super tight fists!
Squeeze your arms as hard as you can!
(Hold for 5 seconds)
Now, let your hands go floppy!
Feel the lightness in your arms and hands.
Guide students through tensing their arms and hands. Encourage tight fists and then a complete release, letting their hands dangle.
Belly Melt
Squeeze your tummy tight!
Make it feel hard like a rock!
(Hold for 5 seconds)
Now, let your belly be soft and squishy!
Feel your breath move freely.
Focus on the stomach. Ask students to suck in their bellies tight, then let them relax completely, perhaps even making a 'squishy' sound.
Leg & Foot Melt
Push your feet into the floor and curl your toes!
Squeeze your legs super tight!
(Hold for 5 seconds)
Now, relax your legs and wiggle your toes!
Feel your feet soft and still.
Guide them to tense their legs and feet, perhaps pressing their heels into the floor and curling their toes, then releasing with a sigh.
How Does Your Body Feel Now?
Take a deep breath in... and slowly let it out.
Notice how your whole body feels. Is it different from before?
This is your melted, calm body!
Before moving to the chart, have students sit quietly for a moment and scan their bodies. Ask them to notice how their whole body feels now compared to the beginning of the lesson.
Rate Your Stress!
Before we started, how stressed did you feel?
After our Muscle Melt, how stressed do you feel now?
Use your Stress Scale Cards to choose a number, then write it on your Before-After Chart Worksheet!
Distribute the Stress Scale Cards and the Before-After Chart Worksheet. Explain how to use the Stress Scale Cards to rate their stress and then record it on the chart, both before and after the routine.
Talk About It!
Did your stress number change?
How does it feel to have a way to calm your body?
When could you use your 'Muscle Melt' superpower?
Facilitate a brief discussion about what students noticed. Ask if their stress number changed and how it feels to have a tool to calm themselves. Emphasize that they can use this anytime they feel tense.
Your Calm Superpower!
Remember, you have a superpower to make tension melt away!
Anytime you feel tight or worried, take a deep breath and tell your muscles to 'melt'!
Conclude by giving them a simple cue they can use throughout the day. Remind them that they have learned a powerful way to manage their feelings and bodies.
Activity
Stress Scale Cards
Cut out these cards and use them to show how you are feeling!
Card 1: Super Calm
(Picture of a very calm, smiling face or a tranquil scene)
My body feels loose and relaxed.
Card 2: A Little Wobbly
(Picture of a slightly concerned face or a wobbly line)
I feel a tiny bit worried, but I'm mostly okay.
Card 3: Uh-Oh Feeling
(Picture of a moderately worried face or a squiggly line)
I feel a bit worried, like something is bothering me.
Card 4: Big Worry Bug
(Picture of a very worried face or a tangled knot)
I have a big worry, and my body feels tight.
Card 5: Exploding Feelings
(Picture of a frustrated/angry face or a volcanic eruption)
I feel super worried or mad, and my body feels very tense.
Worksheet
My Muscle Melt Chart
Name: ________________________
Today, I learned how to help my body feel calm and relaxed!
Part 1: Before Muscle Melt
How stressed or tense did your body feel before we did our Muscle Melt routine?
Choose a number from your Stress Scale Cards and write it here:
My stress number BEFORE:
Part 2: After Muscle Melt
How stressed or tense did your body feel after we did our Muscle Melt routine?
Choose a number from your Stress Scale Cards and write it here:
My stress number AFTER:
Part 3: My Thoughts
What did you notice about your body after the Muscle Melt?
When do you think you could use the Muscle Melt to help yourself feel calm?
Script
Muscle Melt Teacher Script
(Teacher should have the Muscle Melt Slide Deck ready to present and have the Stress Scale Cards and Before-After Chart Worksheet prepared for distribution.)
Introduction: Tension vs. Relax (5 minutes)
(Display Slide 1: Muscle Melt: Tension Tamer)
"Good morning/afternoon, everyone! Today we're going on a special adventure to help our bodies feel super calm and happy. Our lesson is called 'Muscle Melt: Tension Tamer'! What do you think that might mean?"
(Allow for a few student responses. Guide them towards ideas of relaxing muscles.)
"That's right! Sometimes our bodies can feel tight or squishy, and sometimes they can feel calm and relaxed. We're going to learn how to make our bodies 'melt' away any worries."
(Display Slide 2: What is Tension?)
"Let's talk about how our bodies feel sometimes. Has anyone ever felt their body get really tight when they're worried, or frustrated, or even just sitting for a long time? Like your shoulders are all hunched up, or your hands are clenched?"
(Allow students to share examples. Use examples like 'feeling a knot in your stomach' or 'jaw clenched'.)
"When your muscles feel tight and squeezed, that's called tension. It's like your muscles are holding on super, super tight. Where do you feel tension in your body sometimes?"
(Display Slide 3: What is Relaxation?)
"Now, think about a time when you felt super calm and peaceful. Maybe when you were reading a good book, or snuggling with a pet, or just resting. How did your body feel then?"
"When your body feels soft, loose, and calm, that's called relaxation. It's like your muscles just let go of all that tightness. Wouldn't it be great to be able to make our bodies feel relaxed whenever we want?"
Guided Routine: Let's Melt Away Tension! (15 minutes)
(Display Slide 4: Let's Melt Away Tension!)
"Well, today you're going to learn a superpower! We're going to play a game called 'Tense and Release' to help our muscles melt. We'll squeeze our muscles tight for a few seconds, then we'll just let them go floppy and soft. Ready?"
(Ensure students have enough space to comfortably perform movements, either seated or standing.)
(Display Slide 5: Head Melt)
"Let's start with our heads. Everyone, scrunch up your face like you just smelled a stinky sock! Squeeze your forehead, squeeze your eyes, clench your jaw! Hold it tight, tight, tight! (Count slowly to 5)."
"Now, let it all go! Let your face relax and become soft. Feel how different it feels when it's all loose and relaxed."
(Display Slide 6: Shoulder & Neck Melt)
"Next, our shoulders and neck. Pull your shoulders way, way up to your ears, like you're trying to hide your neck! Squeeze them tight! (Count slowly to 5)."
"And... let them drop! Let your shoulders melt away from your ears. Feel how soft and relaxed they are now."
(Display Slide 7: Arm & Hand Melt)
"Now for our arms and hands. Make super, super tight fists! Squeeze your arms as hard as you can, like you're trying to squeeze all the juice out of a lemon! (Count slowly to 5)."
"Okay, now open your hands and let your arms go floppy! Feel the lightness in your arms and hands. Wiggle your fingers gently."
(Display Slide 8: Belly Melt)
"Let's move to our tummy. Squeeze your tummy tight! Make it feel hard like a rock! Pull it in, in, in! (Count slowly to 5)."
"And now, let your belly be soft and squishy. Let your breath move freely in and out. Take a deep breath and feel your belly rise and fall."
(Display Slide 9: Leg & Foot Melt)
"Almost there! Let's do our legs and feet. Push your feet into the floor and curl your toes up as tight as you can! Squeeze your legs super, super tight! (Count slowly to 5)."
"Now, relax your legs and wiggle your toes. Feel your feet soft and still on the floor. Give them a little shake if you want."
(Display Slide 10: How Does Your Body Feel Now?)
"Alright, let's take one big, deep breath in... and slowly let it out. (Model deep breathing). Now, just sit quietly for a moment. Close your eyes if you feel comfortable. Notice how your whole body feels right now. Is it different from how it felt at the very beginning of our lesson? This is your melted, calm body!"
Complete Chart & Discuss Benefits (8 minutes)
(Display Slide 11: Rate Your Stress!)
"Okay, everyone, open your eyes. Now we're going to use our Stress Scale Cards and our Before-After Chart Worksheet to see how our 'Muscle Melt' superpower worked!"
(Distribute Stress Scale Cards and Before-After Chart Worksheets.)
"First, think back to before we did the Muscle Melt. How stressed or tense did your body feel? Look at your Stress Scale Cards and choose the number that best matches how you felt before. Write that number in the 'My stress number BEFORE' box on your chart."
"Now, think about how your body feels right now, after our Muscle Melt routine. How calm and relaxed do you feel? Choose the number from your Stress Scale Cards that best shows how you feel now. Write that number in the 'My stress number AFTER' box."
(Give students a few minutes to complete this section of the worksheet.)
(Display Slide 12: Talk About It!)
"Who noticed a change in their stress number? Raise your hand if your number went down! That's fantastic!"
"How does it feel to know you have a way to calm your body down? What did you notice about your body after the Muscle Melt?"
(Facilitate a short discussion, encouraging students to share their experiences and feelings.)
"When do you think you could use your 'Muscle Melt' superpower? When might it be helpful?"
(Guide students to think about stressful situations like tests, arguments, feeling worried, etc.)
Post-Routine Cue & Conclusion (2 minutes)
(Display Slide 13: Your Calm Superpower!)
"Remember, you have a superpower inside you to make tension melt away! Any time you feel your body getting tight or your mind feeling worried, you can take a deep breath and quietly tell your muscles to 'melt'. You can do a quick head melt, or a shoulder melt, or even your whole body!"
"Great job today, everyone! You've learned a wonderful tool to help yourselves feel calm and strong."