Free relaxation tool
Free Progressive Muscle Relaxation Script and Timer
Guide a gentle tense-release sequence across muscle groups with a browser timer, modification notes, copyable script, and exportable PMR worksheet.
What Progressive Muscle Relaxation Helps With
Progressive muscle relaxation, often called PMR, uses a repeated pattern of gentle tension and release to help clients notice the difference between activation and softening. Therapists use it for anxiety coping, sleep preparation, stress management, body awareness, and grounding practice.
Keep PMR Gentle and Adjustable
PMR should be modified for pain, injuries, medical symptoms, trauma responses, or client preference. This timer uses short tension cues and longer release cues, and it includes a place to record areas to skip. Entries stay in the browser unless copied or exported.
Related Regulation Tools
Frequently Asked Questions
What is progressive muscle relaxation? +
Progressive muscle relaxation is a coping skill that alternates gentle muscle tension and release to increase awareness of physical tension and relaxation.
Who should avoid or modify PMR? +
Clients should skip or modify areas with pain, injury, dizziness, numbness, medical concerns, or any instruction that feels unsafe.
Is this PMR tool free? +
Yes. The public PMR timer and script are free to use, and the soft email prompt can be skipped.
Does this replace medical care? +
No. It is a relaxation and coping-skills tool, not medical care, diagnosis, crisis support, or a substitute for clinical judgment.
Next step
See the trauma workflow CoralEHR already has
Use the free PMR tool now, then see how CoralEHR connects regulation tools, trauma-informed notes, assessments, and progress inside one chart.
EHR for trauma therapists