Mind Body
Progressive Muscle Relaxation
Progressive muscle relaxation is a timed practice of gently tensing and releasing muscle groups in sequence. It builds awareness of the difference between tension and relaxation rather than training strength.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back in a comfortable position on the mat.
- Gently tense the muscles in your feet for 3–5 seconds.
- Release the tension in your feet for 10–20 seconds.
- Repeat this tension–release cycle for your calves, thighs, buttocks, abdomen, hands, arms, shoulders, and face, one area at a time.
- Rest without deliberately tensing any muscles for 30–60 seconds after the final release.
- Roll onto your side.
- Rise slowly to a seated position.
Form cues
- Keep breathing naturally throughout.
- Notice the contrast after each release.
- Let the mat support your weight.
Common mistakes
- Tensing the whole bodyKeep areas outside the muscle group you are working on relaxed.
- Rushing the releaseUse the release interval to let tension fade rather than immediately starting the next contraction.
- Clenching your jawKeep your teeth apart when gently tensing your facial muscles.
Safety
Forceful contractions can trigger cramps or aggravate an injured area. Holding your breath during repeated contractions may cause lightheadedness.
- Skip deliberate contractions in any painful, injured, spasming, or medically restricted area.
- Stop the practice if you develop pain, cramping, or dizziness.
- Use a folded towel under your head or knees if lying flat feels uncomfortable.
If even gentle contractions repeatedly cause symptoms, use a release-only version and seek advice from a physiotherapist or doctor.
Muscles worked
Primary muscles not listed
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1
- Target
- 300–600 seconds
- Rest
- No rest timer
Log the full session, including the tension, release, and final resting intervals.