Progressive Muscle Relaxation

Progressive muscle relaxation can be a great way to release tension, stress, decrease pain, calm the nervous system and aid with sleep. This exercise can bring awareness to the parts of your body that are not in pain, which can in turn help remind your brain what it feels like to not be in pain as well as how to relax, even if you are in pain.

Drawing our focus away from our pain can help us feel less pain.


For progressive muscle relaxation we systematically contract, or tighten, muscle groups, hold it for 5 seconds and then relax. You can skip any step if it is too painful or uncomfortable. For each area bring your focus to the specific body part as you contract or relax, visualizing the muscle contracting and then releasing the tension. By working our way through the body you can achieve greater relaxation as well as decrease the sensation of pain.

So lay or sit down comfortably and close your eyes.

Allow your attention to focus only on your body. If you begin to notice your mind wandering, bring it back to the muscle you are working on.

Take a deep breath through your abdomen, hold for a few seconds, and exhale slowly. Again, as you breathe notice your stomach rising and your lungs filling with air. As you exhale, imagine the tension in your body being released and flowing out of your body. Repeat, inhale…..and exhale. Feel your body already relaxing. As you go through each step, remember to keep breathing. Let your breathe be your guide.

Starting at your forehead. Tighten the muscles in your forehead by raising your eyebrows as high as you can. Hold for about five seconds.  Release, feeling that tension fall away. Pause for about 10 seconds.

Now smile widely, feeling your mouth and cheeks tense. Hold for about 5 seconds, and release, appreciating the softness in your face. Pause for about 10 seconds.

Next, tighten your eye muscles by squinting your eyelids tightly shut. Hold for about 5 seconds, and release. Pause for about 10 seconds.

Gently pull your head back as if to look at the ceiling. Hold for about 5 seconds, and release, feeling the tension melting away. Pause for about 10 seconds. Now feel the weight of your relaxed head and neck sink. Breath in…and out. In…and out. Let go of all the stress In…and out.

 Now, tightly, but without straining, clench your fists and hold this position until I say stop. Hold for about 5 seconds, and release. Pause for about 10 seconds.

Now, flex your biceps. Feel that buildup of tension. You may even visualize that muscle tightening. Hold for about 5 seconds, and release, enjoying that feeling of limpness. Breath in...and out.

Now tighten your triceps by extending your arms out and locking your elbows. Hold for about 5 seconds, and release. Pause for about 10 seconds.

Now lift your shoulders up as if they could touch your ears. Hold for about 5 seconds, and quickly release, feeling their heaviness. Pause for about 10 seconds.

Tense your upper back by pulling your shoulders back trying to make your shoulder blades touch. Hold for about 5 seconds, and release. Pause for about 10 seconds.

Tighten your chest by taking a deep breath in, hold for about 5 seconds, and exhale, blowing out all the tension.

Now tighten the muscles in your stomach by pulling in. Hold for about 5 seconds, and release. Pause for about 10 seconds.

Gently arch your lower back. Hold for 5 seconds, relax. Pause for about 10 seconds.

Tighten your buttocks. Hold for about 5 seconds…, release, imagine your hips opening as they relax. Pause for about 10 seconds.

 Tighten your thighs by pressing your knees together, squeezing. Hold for 5 seconds…and release. Pause for about 10 seconds.

Now flex your feet, pulling your toes towards you and feeling the tension in your calves. Hold for 5 seconds, and relax, feel the weight of your legs sinking down. Pause for about 10 seconds.

Curl your toes under, tensing your feet. Hold for 5 seconds, release. Pause for about 10 seconds.

Now imagine a wave of relaxation slowly spreading through your body beginning at your head and going all the way down to your feet. Feel the weight of your relaxed body, allowing yourself to let go a bit more.

Take a few more deep breaths.

Start bringing your awareness back to your body. Check in with how you are feeling. If any areas feel more relaxed. Taking your time as you open your eyes and return to your day.