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

Progressive Muscle Relaxation (PMR) involves gently tensing then releasing specific muscle groups in sequence. The intention is not to strain but to make the contrast between tension and release clearer so the body can let go of held stress.

In pharmacy work, tension commonly accumulates in the hands, forearms, shoulders, neck, jaw and back. Working through the body in a set order can reduce that build-up and increase awareness of where physical stress is stored.

Benefits of PMR

• Reduces muscle tension: especially in areas affected by standing, posture and repetitive tasks.
• Improves body awareness: helping staff notice tension before it becomes problematic.
• Supports clearer focus: releasing physical tightness often makes it easier to concentrate.
• Flexible practice: PMR can be a full session or a shorter targeted reset.

How to practise PMR

1. Settle first: sit comfortably or lie down if appropriate and take one or two slower breaths.
2. Start with the hands and arms: gently clench the fists and tense the forearms for a few seconds, then release fully.
3. Move to the face and jaw: tighten the forehead or jaw very gently, then release and notice the contrast.
4. Lift and release the shoulders: draw the shoulders up towards the ears, hold briefly, then let them drop.
5. Tense the chest or abdomen gently: only enough to notice effort, then let it soften again.
6. Move through the legs and feet: tighten the thighs or point the toes gently, then release.
7. Pause at the end: notice which areas feel softer, heavier, warmer or less braced than before.

PMR safety note

Using PMR in a pharmacy routine

A full PMR session suits the end of a shift or a break at home. Shorter versions can target the shoulders, jaw, hands and back. This flexibility makes PMR usable during brief pauses at work.