Progressive muscle relaxation is a relaxation technique that can be used anywhere you can find a comfortable place to sit or lay down. All you need is 10-15 minutes to systematically tense and release your muscle groups. Start at your toes and go to your head noticing the difference in feeling between tense and relaxed muscles. PMR has an evidence base for use in managing neuropathic pain, cardiac rehabilitation, improving sleep and reducing anxiety. When learning this technique it may be easier to focus on the bodily feelings when following a guide or script. Check out Spotify, YouTube or trusted health and wellness websites for free audio tracks to guide your PMR practice.

The what, when and and how of progressive muscle relaxation
A diagram outlining ten muscle groups going from toes to head with instructions on how to complete progressive muscle relaxation

Download the Progressive Muscle Relaxation Handout