Back to routines

Progressive Muscle Relaxation

by WaffleKnight Meditations › Sleep

Start routine

4.8 minutes 10 Steps

  1. Feet

    25 seconds

    Curl your toes tightly, then release.

  2. Calves

    25 seconds

    Point your toes up towards you, then release.

  3. Thighs

    25 seconds

    Squeeze your thighs together, then release.

  4. Glutes

    25 seconds

    Squeeze, then release.

  5. Belly

    25 seconds

    Pull your belly in tight, then release.

  6. Hands

    25 seconds

    Make tight fists, then release.

  7. Arms

    25 seconds

    Bend your elbows and tense your biceps, then release.

  8. Shoulders

    25 seconds

    Shrug up to your ears, then let them drop.

  9. Face

    25 seconds

    Scrunch your whole face, then let it go slack.

  10. Whole body

    60 seconds

    Feel your whole body heavy and loose, sinking into the bed.