Progressive Muscular Relaxation: Guidelines & Tips
Progressive Muscular Relaxation:
Guidelines & Tips
Choose a quiet, comfortable environment. Lying down is best (sitting is ok).
Before you begin, take 5-10 deep breaths to settle into your spot.
Start with lower extremities and move up to the head (or vice versa).
The same muscle groups on both sides should be contracted simultaneously.
Inhale as you contract the muscles, exhale as you release the tension.
During the tensing phase of each muscle group, focus attention on the intensity of the contraction, observing tension level produced. Contract firmly but careful not to strain your muscles.
During the relaxation phase of each muscle group, special awareness of the feeling of relaxation should be of focus, comparing it to how the muscle felt when it was contracted. The awareness contributes to the relaxation and teaches us how it can be voluntarily induced. Place an extra emphasis on fully relaxing each muscle group as to avoid residual tension in muscle fibers.
At the end of the guided meditation, take a moment to internalize all of the somatic sensations before you begin to bring your attention back to the room.
Progressive Muscular Relaxation: Example Sequence
1. Feet
As you inhale, tense the muscles of your feet by scrunching your toes. Hold the contraction for a few seconds. (Avoid a lengthy contraction for the feet to avoid cramping)
Relax as you exhale. Let the tension fully melt away. Notice the differences between tension and relaxation. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
2. Lower legs/calves
As you inhale, flex your feet to tighten your calf muscles. Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Notice the differences between tension and relaxation. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
3. Upper legs/thighs
As you inhale, clench your thighs together. Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Notice the differences between tension and relaxation. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
4. Hips/buttocks
As you inhale, tense the buttock muscles by squeezing them inward and upward. Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Notice the differences between tension and relaxation. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
5. Abdomen
As you inhale, tense your abdomen by pressing your navel toward the spine. Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Notice the differences between tension and relaxation. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
6. Upper back
As you inhale, draw your shoulder blades together to tense your upper back. Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Notice the differences between tension and relaxation. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
7. Hands/arms
As you inhale, make a tight fist in each hand to tense your hands and arms (lower and upper). Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Notice the differences between tension and relaxation. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
8. Neck/shoulders
As you inhale, drop your chin to your chest and draw your shoulders up toward your ears to tense your neck and shoulders. Hold the contraction for 5-10 seconds.
Relax as you exhale. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
9. Jaw/facial muscles
As you inhale, tense your facial muscles. Purse your lips together. Turn the corners of your mouth into a tight smile. Tense the muscles in the back of your jaw. Wrinkle the bridge of your nose and pinch your eyes shut. Tense all facial muscles in toward the center of your face. Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
10. Forehead
As you inhale, raise your eyebrow to tense the muscles across the forehead and scalp. Hold the contraction for 5-10 seconds.
Relax as you exhale. Let the tension fully melt away. Focus on relaxation for AT LEAST 10-20 seconds before moving on to the next muscle group.
Important: Those with health conditions or a history of serious injuries, muscle spasms, or back problems should consult with their healthcare provider before trying PMR.
Medical Disclaimer
The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on any exercise, medication, nutrition, or supplementation.