Progressive Muscle Relaxation — Free Guided PMR Tool
Follow six muscle groups with a timed tense-and-release exercise. Optional browser voice prompts, written guidance and no account needed.
Use gentle tension only. Keep breathing normally. Skip any group that causes pain or discomfort.
Uses device/browser speech services where available; this is not a recorded audio track.
Ready to begin?
Start with your hands and work through six groups. Each group ends with a rest; continue when ready.
Written guidance
For each group, gently tense for up to five seconds, release for ten seconds, then rest. You can skip tension and simply notice the muscles softening.
- Hands: gently close your hands, then let your fingers soften.
- Arms: gently bend your elbows and tense your upper arms, then rest them.
- Shoulders: gently lift your shoulders, then lower them.
- Face: gently tighten facial muscles without clenching your jaw, then soften them.
- Abdomen: gently tighten your abdomen while breathing normally, then release.
- Legs: gently tense your legs without locking your knees, then let them rest.
Notice how you feel without expecting a particular result. Pause, skip or stop whenever you want.
What is progressive muscle relaxation?
PMR involves noticing the contrast between gentle muscle tension and release. Some people use it as part of a relaxation routine. It does not replace medical care for ongoing pain or other symptoms.
Further reading: VA progressive muscle relaxation guide (PDF).
Explore the existing PMR video page · Try a five-minute reset
Frequently asked questions
Is the voice guidance a recording?
No. Optional prompts use your browser’s text-to-speech voice. Availability and pronunciation vary by browser and device. All instructions are also written on the page.
How long is this PMR exercise?
Each group has five seconds of gentle tension and ten seconds of release, followed by a rest you control. Six groups take at least 90 seconds, plus your pauses and reading time.
What if tensing causes pain?
Stop tensing and let the muscles rest. Skip a group that causes pain or discomfort. If you have an injury or medical condition, ask a qualified professional about suitable exercises.
Can I use it without sound?
Yes. Voice prompts are optional and off by default. Follow the phase labels and written instructions.
Updated September 29, 2026. Self-help information, not medical treatment. Privacy policy.
More ways to find support
5-4-3-2-1 grounding · Stress hub · Wellness directory · Retreats