Detailed Muscle Groups

1 ^st leg

Tense your toes (tighten them)

Tense you foot

Tense your ankle, i.e., bring you toes as close to your leg as possible, and/or point your toes out as straight as possible

Tense your lower leg

Tighten you knee by bringing your heel as close as possible to your buttock

Tense your upper leg

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2 ^nd leg

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1 ^st arm

Tense the joints of your fingers

Squeeze you fist as tight as possible

Bend your wrist inward or outward or both

Tense you lower arm

Tense your elbow by bringing your hand as close to your should as possible

Tense your upper arm

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2 ^nd arm

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Trunk

Tense your hips

Tense your stomach (think of a body builder ready to get punched)

Tense your chest

Tense your shoulders (raise them up)

Tense your neck

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Head

Tense your jaw

Tense your mouth and nose

Tense your cheeks

Tense your forehead