Muscle Relaxation: release the tension stress leaves behind
Tension often builds in the body when we feel stressed or overwhelmed. This exercise helps you notice the difference between tension and relaxation by gently tightening and releasing different muscle groups.
Free to try · Responses are private & encrypted
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What does the Muscle Relaxation Activity cover?
- Clenching and releasing your hands
- Lifting and dropping your shoulders
- Scrunching and relaxing your face
- Tensing and releasing your legs
- A whole-body tense and release with the breath
- Noticing what feels different
Who is this Muscle Relaxation Activity for?
Helpful if you:
😮💨 Carry stress as tension in your body
😰 Feel wound up and cannot settle
🧘 Want a short physical relaxation you can do anywhere
For therapists:
Assign Muscle Relaxation as a daily practice for clients with anxiety, stress or tension-related sleep difficulties. Practise it in session first so they can use it independently when tension builds. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Jacobson, E. (1938). Progressive Relaxation. University of Chicago Press. - The foundational work introducing progressive muscle relaxation and demonstrating how tensing and releasing muscles reduces stress and anxiety. Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders. - Reviews evidence showing progressive muscle relaxation reduces anxiety and physiological arousal. Torales, J., O’Higgins, M., Barrios, I., et al. (2020). An overview of Jacobson’s progressive muscle relaxation in managing anxiety. Revista Argentina de Clínica Psicológica. - Summarises clinical evidence that PMR improves anxiety, stress regulation, and emotional control.
