Progressive Muscle Relaxation Script (Printable PDF)

A one-page printable script for progressive muscle relaxation: 16 muscle groups in order, with a short how-to line for each and the timing at the top. It fits on one A4 or Letter page.

The timer, the short and in-bed versions, and what the research says: progressive muscle relaxation.

Opens your browser's print window. Choose "Save as PDF" to keep a file.

Progressive muscle relaxation script

Timing: tense for a slow count of 5, release all at once, rest 10 to 15 seconds and notice the difference. Start with 3 slow breaths. About 7 min 20 s in total at a 15-second rest. Never tense to the point of pain.

  1. Dominant hand and forearm. Tight fist, wrist slightly back.
  2. Dominant upper arm. Bend the elbow, tighten the biceps.
  3. Non-dominant hand and forearm. Tight fist, wrist slightly back.
  4. Non-dominant upper arm. Bend the elbow, tighten the biceps.
  5. Forehead. Raise your eyebrows high.
  6. Upper cheeks and nose. Squeeze eyes shut, wrinkle nose.
  7. Lower cheeks and jaw. Teeth lightly together, forced smile.
  8. Neck and throat. Press head back gently. Skip if sore.
  9. Chest, shoulders, upper back. Breathe in, pull shoulders up and back; breathe out and release.
  10. Abdomen. Pull your stomach in toward your spine.
  11. Dominant thigh. Press the knee down, tighten the thigh.
  12. Dominant calf. Slowly pull toes toward you. Stop at a cramp.
  13. Dominant foot. Curl toes down gently.
  14. Non-dominant thigh. Press the knee down, tighten the thigh.
  15. Non-dominant calf. Slowly pull toes toward you. Stop at a cramp.
  16. Non-dominant foot. Curl toes down gently.

Finish with 1 to 2 minutes of quiet breathing. Skip any area that hurts, and ask your doctor first if you have an injury or long-term muscle pain. Do not hold your breath. Not a substitute for medical care.

Struggling right now? In danger or thinking of ending your life: call or text 988 (US, Canada), call 116 123 (UK, Ireland), 13 11 14 (Australia), call or text 1737 (New Zealand), or your emergency number.

quietarium.com/en/relaxation/progressive-muscle-relaxation/ · CC BY-NC 4.0

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Progressive muscle relaxation
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CC BY-NC 4.0
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Free to print for your clients and students. Please credit Quietarium; not for sale.