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Let the Tension Out

Updated: Mar 12


Progressive Muscle Relaxation or PMR is an effective way of releasing built up tension in the muscles and the body in general.

Perfect for letting go of a busy day or perhaps as part of a sleep routine.

It works by progressively moving through the body, tensing the muscles for a few seconds and then relaxing completely.

You can follow the below example or simply work your way up the body tensing and releasing your muscles along the way.

  • Preferably lie down on your back in a comfortable position. Or if this is not possible sit in a chair instead.

  • Take a few moments to settle and connect to the breath.

  • Tense all the muscles of the legs, squeezing them as tightly as you can for a few

  • seconds and then relax.

  • Hold the belly muscles in as tightly as you can for a few seconds and then relax.

  • Tense all the muscles of the arms, making a fist with the hands and then

  • opening out the hands. Then relax.

  • Squeeze all the muscles of the face and then open the mouth as wide as you can making a long face. Then relax.

  • Relax completely for a few moments.

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