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 β or your teen β 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 Β· Anxiety Β· Headaches or migraines Β· Sleep difficulties Β· 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
β¦ Lie down or sit comfortably in a quiet space
β¦ Close your eyes to reduce distraction
β¦ Gentle music or nature sounds may help
β¦ 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 5β10 seconds β release for 5β10 seconds. Breathe in when tensing, breathe out when releasing. Skip any area that causes pain.
Muscle Group Sequence
Toes β Pull toward you, relax. Point downward, relax.
Feet β Arch and point downward, then relax.
Lower legs β Tense calves, right then left.
Upper legs & pelvis β Squeeze thighs, right then left.
Buttocks β Squeeze and release.
Stomach & chest β Tighten as if preparing for a sit-up, relax.
Back β Pull shoulder blades together, relax. Gently arch, relax.
Shoulders β Pull up toward ears, then relax.
Arms & hands β Straighten arm and make a fist, right then left.
Head & neck β Slowly move head in different directions, relax. Look up gently, relax.
Face β Raise eyebrows, relax. Grin widely, relax. Squeeze eyes closed, relax.
Final step: Make your whole body stiff for a moment, then release completely.