Step-by-Step Guide to Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) uses a sequence of gentle tensing and releasing of muscle groups so you can notice the difference between tension and relaxation. For care staff, PMR can be practised after a shift, before sleep, or during a short break when it is safe and quiet to do so.

A simple PMR sequence

1. Choose a safe, quiet moment where you are not supervising residents or expected to respond immediately.
2. Take one or two slower breaths.
3. Gently tense your hands for a few seconds, then release.
4. Lift shoulders slightly, notice tension, then let them drop.
5. Gently tense and release the jaw, face, stomach, legs and feet if comfortable.
6. Notice the difference between bracing and release.

Do not tense areas that are painful, injured or medically vulnerable. PMR should feel gentle, not forced.

PMR is not about forcing relaxation. It is about learning to notice tension and giving the body permission to release what it can.