Progressive Muscle Relaxation Guide & Log
A fillable guide to progressive muscle relaxation (PMR) listing eight muscle groups to tense and release, with tips and a 7-day practice log for tracking tension before and after.
2-page fillable PDF · US Letter (prints on A4) · Relaxation training
- Approach / concern
- Somatic
- Technique
- Relaxation training
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Progressive Muscle Relaxation Guide & Log?
Progressive muscle relaxation was developed by Edmund Jacobson in the 1930s and later abbreviated into the 16- and 8-muscle-group protocols used in clinical practice today (Bernstein et al., 2000). By deliberately tensing and releasing muscles, clients learn to notice tension early and release it on purpose.
Why it works
Relaxation training, including PMR, shows meaningful effects on anxiety in meta-analyses (Manzoni et al., 2008). It is also a common component of CBT for insomnia, chronic pain and stress, and many clients find it easier than purely mental relaxation techniques.
When to use it
- Generalized anxiety and stress
- Insomnia and bedtime tension
- Tension headaches and muscle-related pain
- Clients who find meditation difficult
How to use it in session
- Demonstrate one or two muscle groups in session.
- Guide a full practice, then ask about the contrast between tension and release.
- Assign daily practice, ideally at a consistent time.
- Review the log and notice which areas carry most tension.
- Progress to shorter versions (fewer groups, release-only) over time.
Clinician tips
- Avoid tensing injured areas or those with medical restrictions.
- Some trauma survivors find body focus activating. Offer eyes open and a choice of areas.
- Recording your voice guiding the practice can help clients practise at home.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
How often should clients practise?
Once or twice daily for the first two weeks builds the skill fastest. Shorter versions can then be used during the day.
Can PMR help with sleep?
Yes. It is often included in CBT for insomnia as a wind-down strategy, though it works best as part of a broader sleep plan.
References
Jacobson, E. (1938). Progressive relaxation (2nd ed.). University of Chicago Press.
Bernstein, D. A., Borkovec, T. D., & Hazlett-Stevens, H. (2000). New directions in progressive relaxation training: A guidebook for helping professionals. Praeger.
Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: A ten-years systematic review with meta-analysis. BMC Psychiatry, 8, 41.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
