Progressive Muscle Relaxation (PMR) is a widely used technique in psychotherapy and stress management. Developed by American physician Edmund Jacobson in the 1920s, the method aims to reduce muscle tension and promote relaxation throughout the body by systematically tensing and then relaxing different muscle groups.
The order in which you engage the muscle groups during PMR doesn’t have a strict rule. However, certain sequences are commonly used and can be effective for most people. To get started, choose a quiet, comfortable space where you can sit in a relaxed position without interruption.
Begin by taking a few deep breaths to help calm your mind and relax your body. Inhale slowly through your nose, hold for a moment, and then exhale slowly through your mouth. Note the sensation of your breath as it enters and leaves your body.
Focusing on one muscle group at a time, you can start from your head and work your way down to your feet, or vice versa. Here’s a typical sequence:
- FACE: Scrunch up your face by squeezing your eyes shut, wrinkling your nose, and clenching your jaw, then relax all the muscles in your face
- NECK: Gently tense the muscles in your neck by pressing your head back into a pillow or chair, then relax
- SHOULDERS: Raise your shoulders up towards your ears, then relax and let them drop
- ARMS & HANDS: Clench your fists tightly, then release and let your hands go limp
- CHEST: Take a deep breath in and hold it for a few seconds, then exhale and relax
- ABDOMEN: Tighten your abdominal muscles by sucking in your stomach, then let go
- THIGHS: Tighten the muscles in your thighs by pressing your knees together, then release
- LEGS: Tense the muscles in your calves by pointing your toes upward, then relax
- FEET & TOES: Curl your toes tightly for a few seconds, then relax and let them go limp
As you tense for at least 5 seconds before relaxing each muscle group, pay attention to the sensations you experience. Notice the difference between tension and relaxation. Focus on the feeling of warmth and heaviness as your muscles relax.
This practice yields benefits for children as well. Below, you’ll find a simple sequence to guide your child through with similar effects.
Click HERE to download a free printable of the card set above
Adults who prefer structured guidance can start with the training video below:
For children, the 2-part series below serves as a great introduction to the technique:
Progressive Muscle Relaxation – Part 1: The Face
Progressive Muscle Relaxation – Part 2: The Body