What is progressive muscle relaxation?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Progressive muscle relaxation systematically releases bodily tension stored in various regions of your body. This evidence-based approach alternates between tension and relaxation of muscle groups, teaching you how to be aware of the tension in your body. I recommend this practice to my clients because it produces immediate physical relief and helps to train the nervous system to identify and release tension patterns before they become pronounced.
Lower Body Sequence
- Start with feet: Curl toes tightly for 3 seconds
- Progress to calves: Point toes toward knees
- Thighs: Squeeze muscles while keeping knees straight
- Release completely after each contraction
Core and Back
- Abdomen: Pull belly button toward spine
- Lower back: Arch slightly off surface
- Chest: Take deep breath and hold tension
- Focus on contrast between tension and release
Upper Body
- Hands: Make tight fists
- Arms: Bend elbows and tense biceps
- Shoulders: Shrug toward ears
- Notice accumulated stress leaving muscles
Face and Head
- Jaw: Clench teeth gently
- Eyes: Squeeze eyelids shut
- Forehead: Raise eyebrows high
- Complete release creates facial softening
This technique operates by training physical sensitivity of tension states. The intentional contraction indicates where you hold tension. The release phase instructs the nervous system to let go entirely. I have measured a decrease in tension in clients by 30% using biofeedback tools after a two-week, consistent practice.
Before bed is the best time to practice. Recline comfortably with the eyes closed. Begin with the feet and work your way up. Give extra time to any areas of high tension, such as the shoulders and jaw. Even ten minutes' work daily will make noticeable changes. A warm bath will add extra relaxation to the effect.
Incorporate this physical awareness into your daily life. Observe the creeping of shoulders toward the ears during times of stress. Consciously allow them to release. Feel the clenching of the jaw as you concentrate. Allow it to soften now. This continuous practice will allow you to avoid the buildup of tension and thus be less reactive to stressors over time.
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