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

Progressive Muscle Relaxation (PMR) uses a sequence of gently tensing then releasing muscle groups so you can notice the difference between tension and relaxation. For children's homes staff, PMR can be done after a shift, before sleep, or during a short break when it is safe and quiet.

A simple PMR sequence

1. Choose a safe, quiet moment when you are not supervising young people and do not need to respond immediately.
2. Take one or two slow, deliberate breaths.
3. Gently tense your hands for a few seconds, then release.
4. Lift your shoulders slightly, notice the tension, then let them drop.
5. Gently tense and release the jaw, face, stomach, legs and feet if those areas feel 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 allowing the body to release what it can.