Progressive Muscle Relaxation
Systematically tense and relax major muscle groups to reduce physical stress and support sleep.
- Time
- 10-15 min/day
- Cost
- Free
- Equipment
- None required
- Min. Trial
- 2 weeks
Dosage & Timing
- Duration
- 10-15 min
- Frequency
- Daily
- Best Time
- pre-sleep
Evidence Strength
4/5 — StrongMeta-analytic evidence supports PMR for stress, anxiety, and depression symptoms.
Overview
Systematically tense and relax major muscle groups to reduce physical stress and support sleep.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Step 1
Lie down or sit comfortably.
- 2
Step 2
Tense one muscle group for 5 seconds.
- 3
Step 3
Release for 10-20 seconds and notice the contrast.
- 4
Step 4
Move from feet to face without rushing.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Efficacy of Progressive Muscle Relaxation in Adults
Progressive muscle relaxation reduced stress, anxiety, and depression in adults.
Source Context
Primary references behind the protocol summary.
Interactions & Warnings
Review 2 contraindications and 0 interaction notes before adding this protocol to a routine.
Contraindications
- Acute muscle injury
- Pain flares triggered by tensing muscles
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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