Reducing stress-related muscle tension becomes easier with a simple progressive muscle relaxation exercise that can be practised at home, in therapy, or during a calm moment in the day. The sheet explains how anxiety, fear and stress can show up as tight shoulders, jaw tension, backache or tension headaches, then sets out a structured PMR tense-and-release routine.
This progressive muscle relaxation PDF for anxiety relief provides a clear, step-by-step tense-and-release routine that can be followed without having to memorise the order. It explains how to prepare for practice, including finding a quiet space, settling the body, using steady breathing, and allowing enough time to move through the exercise at a comfortable pace.
The handout covers muscle tension associated with anxiety, stress and fear, along with safety points for anyone who has injuries, pain, cramps or other physical concerns. The sequence works through 18 muscle areas, including the hands, arms, face, neck, shoulders, back, chest, stomach, hips, legs and feet, helping users notice the contrast between tension and relaxation.
It may be helpful for adults or older teenagers who experience physical anxiety symptoms such as clenched teeth, tight shoulders, backache, headaches or general body tension. Counsellors, CBT practitioners and mental health workers can also use it as a practical PMR worksheet during sessions, as a printed relaxation handout, or as a home practice guide between appointments.
Download and print the PDF to use as a calming exercise, a guided muscle relaxation script, or a simple self-help resource for building a regular relaxation routine. Produced by the Centre for Clinical Interventions.
