Pick Up a Cup

1) Take a cup and fill it to the brim with water
2) Place cup on a table
3) Stand at the table facing the cup
   a) Relax completely
   b) Take note at how relaxed you are
   c) The goal is to remain this relaxed throughout this exercise
4) Take note of any part of your body that becomes tense, and relax them as you do these steps
5) Using your dominant hand, reach for the cup very slowly
   a) Be sure to keep your neck, shoulders, and back relaxed as you reach
6) Slowly grasp the cup, only enough to lift it without dropping
   b) Do not over squeeze
   c) Still make sure your neck, shoulders and back are relaxed
7) Slowly lift the cup from the table to a drinking position
   a) Watch that your neck, shoulders and back do not tense as you lift it
   b) Do not over squeeze the cup, only as firm as necessary
   c) Bring the cup to you, and do not lean your head forward towards the cup
8) Take a sip
   a) Watch that your neck, shoulders and back do not tense as you do this
   b) Do not over squeeze the cup, only as firm as necessary
9) Slowly place cup back onto the table
10) Observe if you are as relaxed as you were in the beginning
   a) If you are not as relaxed, which body part was tense?
   b) If you repeat the exercise, observe when and where that body part becomes tense
   c) Isolate this way and relax as necessary to make this action more efficient
  d) This exercise can be applied to any everyday task