Progressive muscle relaxation script
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Looking for a progressive muscle relaxation worksheet? This article describes this technique, its benefits, and provides a downloadable progressive muscle relaxation script to use in your therapy practice.
Progressive muscle relaxation is a valuable technique therapists can use to strengthen their clients' distress tolerance skills and emotional regulation.
You can download a free progressive muscle relaxation script worksheet to save to your electronic health record (EHR) and share with clients in therapy.
What is progressive muscle relaxation?
Progressive muscle relaxation (PMR) is a technique developed by Dr. Edmund Jacobson in the early 1920s. He published his book “Progressive Relaxation” in 1938, detailing the method of tensing and releasing 14 different muscle groups to enhance feelings of relaxation.
The idea behind PMR is that muscle tension is associated with stress, anxiety, and fear—and you cannot feel tension and relaxation simultaneously. This is why using a progressive muscle relaxation script can be a helpful way for clients to relax and relieve tension.
While initially developed to treat anxiety, PMR is now used to treat a range of conditions, including:
- Stress
- Tension headaches
- Migraines
- Neck pain
- Insomnia
- Temporomandibular joint disorder (TMJ)
- Bipolar disorder
- Back pain
- Blood pressure
- Nightmares
- Post-traumatic stress disorder (PTSD)
Benefits of progressive muscle relaxation
Using a progressive muscle relaxation worksheet can have several benefits, including:
Improves sleep
Progressive muscle relaxation relaxes the mind and body, making it easier to get to sleep and allowing for deeper and more restful sleep. This can be helpful for individuals with insomnia or individuals with PTSD who experience sleep disturbances.
Reduces stress and anxiety
Progressive muscle relaxation can help correct the body’s stress response (fight, flight, and freeze symptoms), relieving stress and anxiety symptoms.
Improves emotional regulation
PMR promotes self-awareness of emotions and stress responses, which can help clients better regulate their emotions.
Enhances awareness and mindfulness
The practice of PMR increases awareness of physical tension and promotes mindfulness by grounding the person in the present moment.
Reduces physical pain
Individuals who practice using a progressive muscle relaxation worksheet may experience less muscle tension and headaches, relieving them of physical pain.
Progressive muscle relaxation script
Here is a progressive muscle relaxation script that you can practice in session with clients:
Find a quiet, comfortable space to sit or lie down without distractions.
Close your eyes if you’re comfortable doing so. If not, hold a light gaze.
Take a deep breath through your nose for a count of four, hold for four seconds, and exhale slowly through your mouth for four seconds.
Allow your body to relax with each breath.
As you repeat these deep breaths a couple more times, feel the air fill your lungs and notice your body relaxing more each time. Feel the tension melt away.
Starting at the bottom of your body, bring your attention to your feet. Curl your toes downward, creating tension. Hold for a few seconds, then release, and notice the relaxation spreading through your feet and ankles.
Move to your lower legs. Tighten your calves by pointing your toes upward, hold for a moment, then release. Now, practice tightening your calves downward, as if burying them in the sand. Let your calves relax completely.
Shift your attention to your thighs. Squeeze your thigh muscles, holding briefly, then release. Next, try lifting your legs off the floor, then release. Let the relaxation flow through your legs.
Next, move to your buttocks. Tighten one or both buttocks and then release. Feel your buttocks relax.
Then, tense your stomach muscles as if bracing for a punch, hold, then release, allowing your abdomen to soften and relax.
Take a deep breath, and notice your lower back. Gently arch your back and then relax.
Moving to your chest, feel the tension across your chest. Push your shoulders back and then arch forward. Let it go as you exhale.
Now, move on to your shoulders. Gently shrug your shoulders up and release. Imagine your shoulders relaxing as you let go of the tension.
Moving on to your neck and the back of your head, pull your head back as if looking up into the sky. Hold for five seconds and release. Feel the stress melt away.
Take a breath as you start to tense your cheeks by smiling widely. Hold for a few moments and then release, feeling the softness in your face.
Moving on to your eyes. Squint your eyes for a few seconds and then release, feeling the tension melt away.
Now, on to the upper part of your head. Frown for a few seconds and then feel your brow relax.
Next, move to your arms. Tense your biceps and forearms, and make fists with your hands. Hold, then release, and let your arms go limp.
Finally, take a moment to scan your body, noticing any remaining tension.
Let relaxation wash over you as you breathe deeply and slowly.
When you’re ready, gently wiggle your fingers and toes, open your eyes, and return to your day feeling calm and refreshed.
This paired muscle relaxation script is also included in the printable worksheet available to download at the top of this article.
How to use the progressive muscle relaxation worksheet
You can download and use the PMR script in several ways:
- In session, you can read the progressive muscle relaxation script to guide clients through the technique
- Print the progressive muscle relaxation handout and give it to the client to practice the exercise at home
Sources
- Berkeley Law. (n.d.). Progressive muscle relaxation script.
- Harris, R. (2007). Advanced acceptance and commitment therapy (ACT) workshop handout.
- U.S. Department of Veterans Affairs. (n.d.). Progressive muscle relaxation.
- The University of Toledo. (2024). Progressive muscle relaxation script.
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