I'm Beth Hoover, and today I'm going to show you how to perform tensing and releasing exercises. A tensing and releasing exercise is actually an isometric contraction and that's when you are contracting the muscle group but you are not moving. Contracting the muscle group and then releasing is great for increasing strength of the muscle, for allowing the muscle to relax and actually reducing stress. I'm going to show you three exercises today that you can perform but you can actually perform tensing and releasing exercises on the whole body. The first exercise is going to be for the shoulders and the neck. So you're just going to take your shoulders up and you're just going to squeeze and tense the shoulders and breathe and release making sure to hold each tension for about six to ten seconds. The next muscle group is going to be for the arms and the fists. So you're going to extend the arms, you're going to take your hands into a fist and you're going to squeeze and contract the muscles as hard as you can, making sure to keep breathing and release. The last muscle group I'm going to show you is going to be for the lower body so it's mainly going to focus on the thighs. So standing with your feet apart and your knees slightly bent, you're going to contract the quadricep muscles and release. And again contract and squeeze, and release. Performing these exercises for six to ten seconds will help you to feel more relaxed and stress free.