Progressive Muscle Relaxation

Do you want to be able to relax more easily?

Do you want to be able to relax more easily using only your body? And with a practice you use in public?

Practicing progressive muscle relaxation twice each day for two weeks can build your capacity to relax more easily and more fully.

What is progressive muscle relaxation?

Progressive muscle relaxation is a practice that involves tensing and relaxing muscle groups and observing the experience.

How do I practice progressive muscle relaxation?

Tense a muscle group for 5-7 seconds and then relax for 20-30 seconds, repeat each muscle group at least once (and up to five times) before moving onto the next. Notice the difference between tension and relaxation as you move through the exercise. Tensing too hard can lead to cramping (avoid this).

Do you have a recording I can use as a guide to start practicing progressive muscle relaxation?

Yes. Use the recording below as a guide. In the recording, I invite you to tense a muscle group for 7 seconds, then relax for 20 seconds, and then to repeat the procedure once before moving onto the next muscle group.

I have an injury. Can I still practice progressive muscle relaxation?

If you have injuries, skip over those muscle groups. If you are following the recording, either return your attention to other muscle groups or continue to notice a deepening relaxation until I introduce a new muscle group.