Progressive Muscle Relaxation for Desk Workers
Release the tension you did not know you were holding. A systematic squeeze-and-release technique for every muscle group.
Check-in
Scan yourself for a second. How much tension is your body holding?
Progressive muscle relaxation (PMR) works on a simple principle: it is much easier to feel a muscle relax right after you have deliberately tensed it. Tense a muscle group for about 5 seconds, release, and notice the difference for 15.
Practiced a few times a week, PMR is one of the best-studied techniques for stress, sleep, and tension pain. This circuit is adapted so you can do it in a chair without anyone noticing.
One caution: tense firmly but never to the point of pain, and skip any area that is injured or cramping.
Guided exercise
The desk-friendly muscle circuit
Step 1 of 8
Hands
~25 secMake tight fists for 5 seconds. Release, and let your fingers uncurl on their own.
Check-in
Circuit complete. How much tension is left?
Most people find their shoulders and jaw were doing far more work than they realized. That awareness is half the benefit: once you can feel tension arriving, you can release it before it becomes a headache.
