Work a systematic head-to-toe sequence

Move through muscle groups in a fixed order so no area of held tension gets skipped.

Why it works

A consistent route — for example feet upward, or hands and arms first — ensures you address every major muscle group rather than only the ones you already notice. The systematic sweep is what makes PMR thorough; chronic tension often hides in places you have stopped feeling.

How to do it

1. Pick a fixed order and keep it the same each session (e.g. hands, arms, face, neck, shoulders, chest, abdomen, legs, feet).
2. Apply the tense-release cycle to each group in turn.
3. Skip or go gently on any area with injury or pain.

Evidence

The structured, sequential format is the standard clinical protocol for PMR and is how the technique is taught in stress-management programs. (clinical)

The specific order is a convention for completeness; what matters is covering the major groups, not a single "correct" sequence.

Common mistake

Only relaxing the spots you already feel are tight, which leaves the hidden holding patterns untouched and the body still partly braced.