A printable PGMR routine gives people a clear sequence to follow when practising muscle relaxation, calming breathing and body tension awareness. It is most suited to adults and older teenagers who want a simple progressive muscular relaxation exercise for stress, anxiety, panic symptoms or everyday physical tension, whether used at home, in counselling, in wellbeing sessions or as part of self-help practice.
This Progressive Muscle Relaxation PGMR Exercise PDF for anxiety provides a clear, printable guide to a short relaxation routine that can be practised at a steady pace. It is designed to help people notice where they hold tension in the body, then practise releasing that tension through a repeated sequence of tightening, breathing and relaxing.
The handout explains PGMR, also known as progressive muscle relaxation or PMR, in plain language and sets out a 15-minute exercise covering areas such as the shoulders, arms, hands, back, neck, face and jaw. It includes preparation prompts, calming breathing instructions and a full step-by-step routine, making it easy to follow without needing specialist equipment.
Use it as a downloadable worksheet for home learning, a printed guide for counselling sessions, a wellbeing group activity, or a practical addition to an anxiety management plan. Practitioners may also find it useful when introducing body awareness, relaxation practice and self-help techniques to adults or older teenagers who prefer written instructions they can keep and revisit.
View, download or print the PDF to support regular relaxation practice in a simple, structured way. This resource was created by MindWell Leeds.
