💪🧘 Progressive Muscle Relaxation (PMR) for Kids

A parent-friendly guide to relaxing the body to calm the gut

✅ What this is: A step-by-step method where a child tightens and then relaxes muscle groups to teach the body the difference between “tense” and “relaxed.” This can reduce stress tummy and pain flares.

1) 🧾 Quick “At-a-glance” box (top of page)

✅ Tool name: Progressive Muscle Relaxation (PMR)
Also called: Tense-and-release relaxation, body scan relaxation

What it is (2–3 lines): PMR helps kids relax their muscles and nervous system. When the body relaxes, the gut often becomes less “on edge,” which can ease functional abdominal pain, nausea, and stress symptoms.

Who it helps most: Often age 5–6+, school-age, and teens.

✅ What parents should do today:

  • Try the 5-minute PMR routine below at bedtime.

⚠️ Red flags: severe belly pain with hard belly, repeated vomiting, blood in stool/vomit, dehydration, fainting, trouble breathing.

🟡 When to see a clinic/doctor: frequent symptoms, missed school, weight loss, poor growth, nighttime waking pain.

2) 🧠 What it is (plain language)

PMR teaches: “I can relax my body on purpose.”
It’s like learning to turn off tight muscles that stay “on” during stress.

Small diagram required

Simple diagram: PMR tense-and-release muscle groups

Myths vs facts

  • Myth: “Relaxation means ignoring pain.”
    Fact: Relaxation reduces body tension that can amplify pain.
  • Myth: “Kids can’t do this.”
    Fact: Most kids can with a playful approach.

3) ?? Why it helps

Stress often causes:

  • muscle guarding (including belly muscles)
  • shallow breathing
  • heightened pain signals

PMR reduces tension and helps the nervous system shift to calm mode.

4) 👀 What parents might notice

  • clenched jaw/shoulders
  • stomachaches at bedtime or before school
  • frequent “I don’t feel good” with stress

Tracker: triggers, tension signs, pain score, skill used.

5) 🏠 Home care and what helps (step-by-step)

✅ First 24–48 hours

  • Practice once daily when calm (bedtime is ideal)
  • Keep it short and consistent

5-minute PMR routine (kid-friendly)

✅ Do this now:

  1. Hands: “Squeeze lemons” (tight fists) for 3 seconds → relax 6 seconds
  2. Arms: “Be strong like a statue” → relax
  3. Shoulders: “Shrug to your ears” → relax and drop
  4. Face: “Scrunch like you smelled something funny” → relax
  5. Belly: “Make your belly hard like a rock” → “soft like a pillow”
  6. Legs/feet: “Point toes like a ballerina” → relax

Tip: Pair with slow breathing during the relax phase.

What makes it worse

  • rushing through
  • doing it only during panic
  • making it feel like a test

6) ⛔ What NOT to do

  • Avoid PMR on injured/painful muscles (modify that part)
  • Don’t force if it increases distress—switch to breathing or imagery

7) 🚦 When to worry: triage guidance

Use standard red flags for urgent care (blood, dehydration, persistent vomiting, severe worsening pain, hard belly, fainting, breathing trouble).

8) 🩺 How doctors diagnose it

Clinicians evaluate symptoms; PMR is used when functional gut–brain patterns are likely and red flags absent.

9) 🧰 Treatment options

  • First-line: routines + PMR + breathing + constipation plan if relevant
  • If not improving: CBT, guided imagery, hypnosis, biofeedback
  • Severe cases: urgent evaluation if red flags

10) ⏳ Expected course

Some calming happens right away; best results with 2–4 weeks of daily practice.

11) ⚠️ Complications

Low risk. Main issue is frustration if expectations are too high.

12) 🛡️ Prevention

Daily short practice, especially before predictable triggers.

13) 🌟 Special situations

  • Teens: use sports recovery framing
  • Autism: visual schedule, predictable routine
  • School: 1-minute version (shoulders + belly + hands)

14) 📅 Follow-up plan

Reassess after 4–8 weeks if ongoing symptoms; bring diary.

15) ❓ Parent FAQs

(Answer the five required FAQs clearly.)

16) 🧾 Printable tools

Include action plan, schedule box, diary, red flags sheet, school instructions.

17) 📚 Credible sources + last updated date

Children’s hospital relaxation skills resources; pediatric pain program pages.

Last reviewed/updated on: 2025-12-27

18) 🧡 Safety disclaimer

Supports—not replaces—medical care.

This guide was fully developed & reviewed by Dr. Mohammad Hussein, MD, FRCPC ROYAL COLLEGE–CERTIFIED PEDIATRICIAN & PEDIATRIC GASTROENTEROLOGIST Board-certified pediatrician and pediatric gastroenterologist (Royal College of Physicians and Surgeons of Canada) with expertise in inflammatory bowel disease, eosinophilic gastrointestinal disorders, motility and functional testing, and complex nutrition across diverse international practice settings. To book an online assessment Email Dr. Hussein’s Assistant Elizabeth Gray at: Elizabeth.Gray@pedsgimind.ca In the email subject, please write: New Assessment Appointment with Dr. Hussein Important: This appointment is completely online as Dr. Hussein is currently working overseas. This service is not covered by OHIP