By heatherericksonauthor.comThe Erickson Family

Relax : Progressive Muscle Relaxation

Progressive Muscle Relaxation

I’m doing double duty this month during the A to Z Blogging Challenge. Here at Facing Cancer with Grace, I will focus on caregiving. I’ll also be doing the challenge at Heather Erickson Author/Writer/Speaker, where I will share ways to increase your creativity. I hope you’ll visit me at both sites. While you’re here, sign up for my email list. Today’s post is R is Relax: Progressive Muscle Relaxation

There’s a cycle you go through when you are under stress. Your muscles tense up, you get knots in your shoulders and a sore neck. Often these tight muscles cause you to get a tension headache. This only adds to your stress. By learning to relax your muscles, you can break the cycle, relieving tension and reducing stress. Progressive muscle relaxation takes a little bit of practice, but it is well worth the effort. It’s an extremely useful part of your relaxation routine. And it’s completely free.

Atmosphere helps Progressive Muscle Relaxation

Especially in the beginning, it is best to practice progressive muscle relaxation in a quiet, place of solitude. Make sure the temperature of the room you’re in is comfortable. Soothing instrumental music at a low volume as well as some candles can be very relaxing. Lie down on a comfortable surface such as a mattress or floor mat, or sit in a comfortable chair if lying down is impractical. Ensure that you won’t be interrupted. You could easily fall asleep by the time you’re done, so if you have someplace you need to be, set an alarm.

Get Comfortable

In the beginning, you will need to be prompted as to what you should do next. If you are comfortable, you can have a friend or spouse read the prompts. Or, you can record yourself reading them. Similar routines can be purchased or found online. It will only take doing the progressive muscle relaxation routine a couple of times.

Progressive muscle relaxation focuses on one group of muscles at a time. You will tighten each muscle and hold it for about 20 seconds before slowly releasing it. Concentrate on releasing the tension slowly. As you do, focus on the sensation of relaxation. You will begin with your facial muscles, and then work down the body, one muscle group at a time until you reach your toes.

The entire routine should take about 15 minutes. Practice it once to two times a day. Once you have completed the routine, you can either go about the rest of your day, refreshed and renewed, or you can take a nap. It’s a great way to relax before falling asleep at night.

Progressive muscle relaxation

Progressive muscle relaxation script.

If you are recording this or having someone read it to you, it should be done in a soothing voice. Allow about 20 seconds to pass after the instruction to “hold,” before moving on to the instruction to “relax.”

  1. Start by relaxing your face. Let the stress of the day melt like wax until it each part of your face is completely free of tension. Begin with your forehead Wrinkle your forehead and then raise your eyebrows. Hold; then relax.
  2. Now Close your eyes tightly. Hold; then relax.
  3. Wrinkle your nose and flare your nostrils. Hold; then relax.
  4. Push your tongue firmly against the roof of your mouth. Hold; then relax.
  5. Scrunch your face. Grimace. Hold; then relax.
  6. Clench your jaws. Hold; then relax.
  7. Now move down to the neck. Tense it by pulling your chin down to your chest. Hold; then relax.
  8. Squeeze your shoulders up to your earlobes. Hold; then relax
  9. Tense your biceps. Hold; then relax.
  10. Tense your forearms and clench your fists. Hold; then relax.
  11. Arch your back. Hold; then relax.
  12. Expand your chest. Breathe in as deeply as you can. Hold; release the breathe slowly and then relax.
  13. Tense your abdominal muscles. Hold; then relax.
  14. Next, tense your buttocks and thigh muscles. Hold; then relax.
  15. Tense your calves pointing your toes. Hold; then relax.
  16. Flex and pull your toes up as if trying to make them touch your knees. Hold; then relax.
  17. Now mentally scan your entire body for any area that doesn’t feel completely relaxed. Without moving or tightening any muscles, imagine the tension being released even further.

Benefits for Caregivers

By relaxing in this way, you can reduce stress, tension, and even pain. This is important as a caregiver because those things often affect our ability to function. The great thing about this is that once you learn this routine, you can use it anytime and anyplace (within reason). You can even do this in your car on a lunch break. Lean the car seat back and in 15 minutes, you are refreshed and ready to go again.


I’m in the early stages of putting together a resource page for caregivers of cancer patients. I’d love it if you’d check it out and email me any suggestions of resources you’d recommend. While you’re here, sign up for my email list to get a periodic email newsletter to encourage you on your cancer journey.


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In 2012 doctors diagnosed my husband, Dan, with stage IV lung cancer. Since then, our family has been learning what it means to face cancer. I’ve focused my writing and speaking on helping cancer patients and their families advocate for themselves and live life to the fullest, in spite of their illness. My goal is to help people face cancer with grace.

My book Facing Cancer as a Friend: How to Support Someone Who Has Cancer, is available on

Also, check out Facing Cancer as a Parent: Helping Your Children Cope with Your Cancer.

Also, put your memories into words with The Memory Maker’s Journal.

I also blog at Heather Erickson Author/Writer/Speaker

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6 comments on “Relax : Progressive Muscle Relaxation

I can’t stand imposing my old body on anyone. I’d love a massage but when I get close to saying Yes, I say No instead. Sigh.


Hi Jacqui. I’m with you there. That’s why I love progressive muscle relaxation. You can go through the process all by yourself, anywhere, anytime. Also, with fibromyalgia, massage can hurt more than it helps. This has always helped me. Have a great weekend!

Thanks for the entire list, Heather! A friend told me this is how he goes to sleep every night. He said he’s been doing it for years after having sleep issues and now sleeps great.
Emily Bloomquist recently posted…Sunrise in Puerto Lopez, Ecuador #AtoZChallengeMy Profile


Hi Emily, I am so glad your friend is doing well with this. Progressive muscle relaxation has helped me stave off fibromyalgia flares if I catch them soon enough. Blessings!

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