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

Progressive Muscle Relaxation (PMR) involves tensing and then releasing specific muscle groups in sequence. The aim is to make the difference between tension and relaxation clearer so the body can let go of held tightness.

PMR should be gentle, brief and adapted to comfort; it is about noticing release, not forcing strain.

Benefits of PMR

• Helps identify where you are holding tension.
• Reduces physical bracing after demanding tasks.
• Makes transitions between patient-facing or focused tasks calmer.

How to practise PMR

1. Choose one area: for a short workday reset, focus on shoulders, hands or jaw.
2. Tense gently: hold mild tension for a few seconds without pain.
3. Release deliberately: notice the contrast between tension and release.
4. Breathe slowly: pair the release with a longer out-breath.
5. Continue safely: avoid tensing injured, painful or medically sensitive areas.

Using PMR in a dental nursing routine

Full PMR is best done away from the busiest part of the day. Short, targeted resets work well before a demanding conversation, after decontamination pressure or at the end of a clinic.