Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a simple yet powerful technique for releasing physical tension and calming the mind. By systematically tensing and relaxing different muscle groups, PMR promotes deep relaxation, making it an effective tool for improving sleep, reducing anxiety, and managing stress. For best results, practice this full-body version daily for two weeks—30 to 60 minutes before bedtime for sleep or once in the morning or afternoon for anxiety. After two weeks, you can transition to the abbreviated 7-muscle-group version for a quicker relaxation routine. Use this recording before bed to ease into restful sleep or anytime you need to reset and restore a sense of calm.
Guided Progressive Muscle Relaxation - 16 Muscle Group
The instructions for tensing the muscles are as follows (feel free to review then close your eyes and listen as the audio guides you). You can also add your own music by playing music separately on another speaker.
| 1. | Dominant forearm: Make a fist tensing your forearm |
| 2. | Dominant upper arm: Press elbow down into the surface (with hand relaxed) (press down without bending elbow) |
| 3. | Non-dominant forearm: Make a fist tensing your forearm |
| 4. | Non-dominant upper arm: Press elbow down into the surface (with hand relaxed) (press down without bending elbow) |
| 5. | Forehead: Raise your eyebrows as if surprised in a dream |
| 6. | Mid Face: Scrunch eyes, nose, cheeks (don’t scrunch eyes up more than 50%) |
| 7. | Jaw/Mouth/Lower Face: big fake smile, drawing corners of mouth far apart, lightly press teeth together, tongue to roof of mouth |
| 8. | Neck: Counter pose front and back as if in a tug of war (back of neck is trying to push chin to chest and front is trying to stop it). Make sure you feel it in both the front and the back of the neck. |
| 9. | Upper torso: Take a deep breath high into the lungs while pulling shoulder blades together. |
| 10. | Abdomen: Make your stomach hard- as if you were going to hit yourself in the stomach |
| 11. | Dominant upper leg/thigh/hip: Lift your leg and pull it up and toward yourself. |
| 12. | Non-dominant lower leg/calf muscle: Pull your toes toward your head and then pigeon toe (not so hard that you get cramps) |
| 13. | Dominant foot: point the toes, curl them under, turn inward |
| 14. | Non–Dominant upper leg/thigh/hip: Lift your leg and pull it up and toward yourself. |
| 15. | Non-Dominant lower leg: Pull your toes toward your head and then pigeon toe (not so hard that you get cramps) |
| 16. | Non-Dominant foot: point the toes, curl them under, turn inward |