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Muscle Relaxation

Progressive Muscle Relaxation (PMR)
Learn to tighten and then relax different muscle groups

Progressive Muscle Relaxation helps you notice the difference between tight and relaxed muscles. By learning to relax your muscles, you can reduce pain and feel more comfortable.

Child doing progressive muscle relaxation

How to do PMR:

  1. Find a quiet, comfortable place to sit or lie down
  2. Take a few deep breaths to get started
  3. Tighten a muscle group for 5-10 seconds
  4. Release and relax for 10-20 seconds
  5. Notice how different it feels when relaxed
  6. Move on to the next muscle group
Beginner Session
A simple 10-minute introduction to PMR

This session focuses on just a few major muscle groups, perfect for beginners or when you don't have much time.

Full Body Relaxation
A complete 20-minute PMR experience

This session guides you through all major muscle groups from head to toe for complete relaxation.

Helpful Tip

Try to practice PMR at least once a day. The more you practice, the better you'll get at recognizing and releasing tension in your muscles. Many kids find it helpful to do PMR before bed to help them sleep better.