Progressive Muscle Relaxation - Abbreviated 7 muscle group

This abbreviated version of Progressive Muscle Relaxation (PMR) condenses the practice into seven muscle groups for a quicker yet effective relaxation experience. It is designed for those who have already practiced the full 16-muscle-group version daily for at least two weeks and are ready to transition to a more streamlined approach. By tensing and releasing larger muscle groups, this version helps maintain the benefits of PMR while taking less time. Use it to ease anxiety, unwind after a stressful day, or prepare for restful sleep.

The seven muscle groups are:

• Right hand, lower arm, and upper arm
• Left hand, lower arm, and upper arm
• All muscles of the face
• Neck
• Shoulders, chest, and stomach
• Right upper and lower leg and foot
• Left upper and lower leg and foot