Progressive Muscle Relaxation (PMR) is a powerful technique designed to help you relieve tension and stress in your body. By systematically tensing and then relaxing different muscle groups, you can cultivate a deep sense of calm and awareness. Whether you’re looking to unwind after a long day or prepare for a big presentation, PMR can be a valuable addition to your mindfulness toolkit. Here are three diverse examples to get you started:
This exercise is perfect for those looking to relax before bedtime. After a busy day, taking time to unwind can greatly improve your sleep quality.
Begin by finding a comfortable position in your bed or a cozy chair. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Start with your feet. Tense the muscles in your feet by curling your toes tightly for about five seconds, then release and notice the difference in sensation. Next, move to your calves. Flex your feet upward, creating tension in your calves, hold for five seconds, and then relax. Continue this process, working your way up your body—thighs, abdomen, chest, arms, shoulders, neck, and finally face—tensing each area for five seconds before relaxing. When you finish, take a moment to enjoy the feeling of relaxation throughout your body.
Notes: You can adjust the duration of the tension based on your comfort level. If you feel any discomfort, shorten the tensing time or skip that muscle group.
If you find yourself overwhelmed during a busy workday, this quick PMR exercise can help you reset and regain focus.
Begin by sitting comfortably in your chair with your feet flat on the floor. Close your eyes and take a few deep breaths to center yourself. Start with your hands—clench your fists tightly for five seconds and then release. Notice how your hands feel once relaxed. Next, move to your shoulders. Shrug them up toward your ears, hold for five seconds, and then let them drop down, feeling the tension melt away. Continue this process with your neck, squeezing your muscles and then relaxing them. After about 10-15 minutes of this exercise, take a few final deep breaths before returning to your tasks, and observe how much lighter and more focused you feel.
Notes: You can do this exercise anywhere, whether at your desk, in a break room, or even in your car. Just ensure you have a few moments of privacy and comfort.
Kickstart your day with this energizing PMR exercise that can help you feel more alert and ready to tackle the day ahead.
Find a quiet spot in your home where you can stand or sit comfortably. Begin with a few deep breaths, inhaling through your nose and exhaling through your mouth. Start with your feet again; this time, stand tall and tense your calf muscles by lifting your heels off the ground for five seconds before relaxing. Move to your thighs—squeeze your thigh muscles tightly, hold, and then let go. Continue with your abdomen, pulling it in as tight as you can, and then release. Work up through your shoulders and arms, focusing on squeezing and then relaxing. Finally, finish with your face, scrunching up your features tightly and then letting them relax. Take a moment to notice how awake and energized you feel.
Notes: This exercise can also be done in front of a mirror to help set a positive tone for your day. You might even add a few affirmations while you perform the relaxation to boost your mood further.