What is progressive muscle relaxation?

Progressive muscle relaxation, or PMR, is a two-step practice that you can do to reduce stress and help relax. First, you tighten and then, you relax certain groups of muscles one after another. After practicing, you might be able to feel the difference between a tight and relaxed muscle. Practicing multiple times may make you more aware of the feelings in your body, and help your mind and body to relax.

How can progressive muscle relaxation help me?

PMR can help many medical conditions. For example, it can help with anxiety, headaches, insomnia, Irritable Bowel Syndrome (IBS), and high blood pressure.^1-3

Who shouldn’t do progressive muscle relaxation?

If you have a history of muscle spasms, serious injuries, or chronic pain, you may not want to do this practice. This is because PMR can be hard to do when you are dealing with pain or discomfort in your body. Talk with your health care team before doing PMR.

How can I do progressive muscle relaxation?

There are many different ways to practice PMR. One method is described below and shown in the diagram on page 4. It takes about 10-15 minutes the first time you do it. After practicing a few times, you may not need as much time.

Before starting, find a place where you won’t be bothered. Find a comfortable position. You can lie or sit down. If you wear contact lenses, consider removing them before you begin. Let your eyes close or find a point to look at without straining. Take several slow and deep breaths.

Do the following for each of the 14 muscle groups listed below:

1. Inhale and tighten the muscles for approximately 5 seconds.
2. Note how your body feels and what thoughts you have.
3. Exhale and release the muscles for approximately 5 seconds.
4. Notice how your body and mind feel.
5. Move onto the next group of muscles and repeat steps 1-5.

Muscle groups (if you can, do left and right at the same time):

6. Hands: Make fists and clench them.
7. Arms (biceps): Bend your elbows and make a muscle.
8. Arms (triceps): Straighten your arms and tighten the backs of your arms.
9. Shoulders: Shrug your shoulders.
10. Forehead: Wrinkle your forehead.