Progressive Muscle Relaxation Walkthrough
Progressive Muscle Relaxation (PMR) is a simple, step-by-step technique that helps release physical tension and calm the nervous system. Use this walkthrough to guide yourself — or your teen — through each muscle group, from toes to head. It can be done sitting or lying down, anytime stress or tension builds up.
Progressive Muscle Relaxation
Helps With
Stress · Anxiety · Headaches or migraines · Sleep difficulties · Muscle tension
Developed by Dr. Jacobson in the early 1900s, this is one of the best-known stress and relaxation techniques. It works by tensing and relaxing different muscle groups. By intentionally releasing tension, the body signals the nervous system to shift toward a calmer state. Works by tensing and relaxing different muscle groups. By intentionally releasing tension, the body signals the nervous system to shift toward a calmer state.
Set Up
✦ Lie down or sit comfortably in a quiet space
✦ Close your eyes to reduce distraction
✦ Gentle music or nature sounds may help
✦ Avoid TV or other distractions
How to Do It
Begin with a few slow breaths. Move through each muscle group from feet to head. For each group: tense for 5–10 seconds → release for 5–10 seconds. Breathe in when tensing, breathe out when releasing. Skip any area that causes pain.
Muscle Group Sequence
Toes — Pull toward you, relax. Point downward, relax.
Feet — Arch and point downward, then relax.
Lower legs — Tense calves, right then left.
Upper legs & pelvis — Squeeze thighs, right then left.
Buttocks — Squeeze and release.
Stomach & chest — Tighten as if preparing for a sit-up, relax.
Back — Pull shoulder blades together, relax. Gently arch, relax.
Shoulders — Pull up toward ears, then relax.
Arms & hands — Straighten arm and make a fist, right then left.
Head & neck — Slowly move head in different directions, relax. Look up gently, relax.
Face — Raise eyebrows, relax. Grin widely, relax. Squeeze eyes closed, relax.
Final step: Make your whole body stiff for a moment, then release completely.