💪 Physical Relaxation Technique

Progressive Muscle Relaxation (PMR)

Release physical tension from head to toe. Systematically squeeze each muscle group for 5 seconds, then let go completely for 10 seconds.

🎥 Prefer a video session? Watch the 10-Minute Guided PMR Video →
🎥 Real Person Video Exercise · 10:00

10-Minute Guided PMR Video

Follow along with a real instructor demonstrating physical tension release from head to toe. Rest comfortably in a chair or bed.

💪 7-Step PMR Exercise · ~7 Minutes
Ready to ease physical tightness?

We’ll guide you through 6 muscle groups. For each group: squeeze gently on TENSE (5s), then feel the contrast as you soften on RELEASE (10s).

This tool is designed for everyday relaxation. If you have muscle injuries, chronic pain, or medical conditions, tense gently or skip any group that causes discomfort.

Why Progressive Muscle Relaxation Works

When we feel stressed or overworked, our muscles often hold onto tightness without us realizing it. Dr. Edmund Jacobson introduced Progressive Muscle Relaxation (PMR) after discovering that physical muscles cannot remain tense when you consciously focus on releasing them [1].

By intentionally creating contrast — tensing a muscle group briefly and then letting it go — PMR helps you notice subtle tightness and create a deeper sense of physical ease [2].

The 6 Muscle Groups of PMR

  1. 1. Hands & Forearms: Clench your fists tight, then release and feel warmth spreading through your fingers.
  2. 2. Biceps & Arms: Flex your biceps by pulling elbows inward, then let your arms drop limp.
  3. 3. Shoulders & Neck: Shrug shoulders up toward your ears, then drop them down away from your neck.
  4. 4. Face & Jaw: Scrunch your eyes and jaw gently, then soften your forehead and unhinge your jaw.
  5. 5. Chest & Core: Take a deep breath and tighten your abdominal muscles, then exhale slowly.
  6. 6. Thighs & Feet: Press your thighs together and curl your toes down, then let your legs go completely soft.

📚 Peer-Reviewed Clinical References

  1. Jacobson, E. (1938). Progressive relaxation. University of Chicago Press.
  2. McCallie, M. S., Blum, C. M., & Hood, C. J. (2006). Progressive muscle relaxation in the treatment of anxiety and stress. Journal of Behavior Therapy and Experimental Psychiatry, 37(1), 39–50.
  3. Bernstein, D. A., & Borkovec, T. D. (1973). Progressive relaxation training: A manual for the helping professions. Research Press.