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Phase E~10 min
Muscle Relaxation (PMR)
7 muscle groups: tense 5s, release 15s, step by step.
Tense and release each group.
Tense each group for 5 seconds, then release for 15. Breathe normally.
Hands & fists
Make tight fists, hold, then let go.
Wellness tools only — not medical diagnosis. Seek professional help when needed.