Simple Progressive Muscle Relaxation Guide

A gentle 10-minute way to let go of tension at the end of the day

Progressive Muscle Relaxation Guide (PDF, 2 pages)

What Is Progressive Muscle Relaxation?

Progressive muscle relaxation, often called PMR, is a relaxation technique that involves gently tensing and then releasing different muscle groups. The idea is to help you recognize the difference between muscle tension and relaxation. You don't need any special equipment, and a basic session takes about 10 minutes.

Set the Scene

Choose a quiet spot where you can sit or lie down comfortably.
Loosen tight clothing and set your phone to silent.
Dim the lights or play soft music, rainfall, or other calming sounds if you like.
Keep it gentle: tense each area to a mild, comfortable level, never to the point of strain.

How It Works

Tip: Want a gentle backdrop while you practice? Press play on the Unwinding Sound Spa for free, soothing sounds.

Find a comfortable place to sit or lie down.
Start with your hands. Gently make a fist and hold for about five seconds.
Release and notice how your hands feel as the muscles relax. Stay with that feeling for 10 to 15 seconds.
Move on to the next area on the checklist below, repeating the same pattern: tense gently, release, notice.
Breathe slowly and comfortably throughout. A calm breath in as you tense, a slow breath out as you let go works well for many people.

A Few Reminders

Skip any area that is injured or uncomfortable, and stop if you feel pain. If you have a condition that affects your muscles or circulation, check with a healthcare professional before trying this technique. Not every session will feel the same, and that's perfectly normal.

Your Muscle Group Checklist

Work from top to bottom. Hold each gentle tension for about 5 seconds, then release for 10 to 15 seconds.

Your Muscle Group Checklist
	Hands: Gently make a fist with both hands.
	Arms: Bend your elbows and softly draw your forearms toward your shoulders.
	Shoulders: Lift your shoulders gently toward your ears.
	Forehead: Raise your eyebrows as if mildly surprised.
	Eyes and cheeks: Close your eyes lightly and scrunch your face a little.
	Jaw: Press your lips together softly and let your teeth come lightly together. Release by letting your mouth fall slightly open.
	Stomach: Draw your belly in gently, as if making room.
	Legs: Gently press your thighs together or tighten your calves a little.
	Feet: Softly curl your toes. Skip this one if your feet tend to cramp.

If stress or trouble sleeping is a regular struggle, consider talking with a doctor or other healthcare professional. This guide is intended as a simple way to unwind, not a substitute for professional care.

Download the Printable PDF

Progressive Muscle Relaxation Guide (PDF, 2 pages)

Read: 15 Simple Ways to Relax After a Long Day

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