Up: [[Relaxation]] Created: 2026-01-02 Updated: 2026-01-10 Progressive Muscle Relaxation or PMR was developed in 1920 by a physician and researcher named Edmund Jacobson, who noticed a relationship between stress and physical tension. In practicing PMR, you are helping your body to soften and let go, which has a positive impact on your stress levels. Progressive Muscle Relaxation is a skill that takes a bit of time to develop. It involves first tightening and then releasing your muscles, one muscle group at a time, either starting from your feet and going to your head or vice versa. Starting from your feet as our example, inhale and squeeze your feet as if you were gripping the ground. Hold that tension for a few seconds. Then exhale and release. It’s important to exhale slowly and release slowly. It’s the slowness that is going to help you feel the difference between tension and relaxation. Muscle groups to work through include: calves, thighs, abdomen, arms, hands, shoulders, neck, and face. I tried this first lying down and had trouble isolating and tensing some muscle groups, such as my thighs. Sitting was easier for me. I imagine that if you’re an athlete, PMR would be easier than it is for me because you’re used to isolating muscle groups in order to develop skill in your sport. In any case, easy or difficult, this is a worthwhile exercise to practice even a few minutes every so often. It’s also helpful to do a mini PMR if you’re going into a stressful situation such as an interview or a challenging discussion. A mini PMR is as simple as tightening and relaxing your hands in concert with the inhale and slow exhale.