PMR (PROGRESSIVE MUSCLE RELAXATION)

Day 9 Topic 12

Big idea
PMR teaches your body the difference between tension and release so you can choose release on cue.

Why it works
By tensing then relaxing muscle groups in sequence, you activate the body’s calming system and lower overall arousal. Recent systematic reviews show PMR reduces stress and anxiety across many adult samples; it can be combined with other tools for even better effects. PMCPubMed

Safety first
Skip any area that’s injured or painful. If you have chronic pain, TMJ, or conditions aggravated by tensing, use “progressive relaxation” (release-only) instead of full PMR. Veterans Affairs

5-minute PMR (performance version)

1. Set: Sit or lie. In 4 / out 6 × 2.
2. Hands/forearms: Gently fist 5 sec → release 10 sec.
3. Shoulders/neck: Shrug 5 → melt 10 (face stays easy).
4. Jaw/tongue: Press tongue to palate 5 → release 10 (lips soft).
5. Ribs/back: Breathe wide 5 → sigh out 10, feel ribs drop.
6. Hips/legs: Press heels lightly 5 → release 10.
7. Finish: Scan for one leftover micro-tension (brow/jaw/thumbs). Release with one long exhale. Now sing 4–8 bars.

Face-first micro-reset (60 seconds, side-stage)
Forehead lift 3s → soften. Eye squint 3s → soften. Nose scrunch 3s → soften. Lips purse 3s → soften. Tongue press 3s → release. One long exhale. Step on and sing.
(VA/Whole Health gives clear PMR instructions if you want a longer script.) Veterans AffairsPTSD VA

Assignment
Run the 5-minute PMR before two practice reps today; note (a) jaw freedom, (b) onset ease, (c) mental quiet.