MyRelaxation2026-01-27T14:22:40+00:00

Welcome to the MyRelaxation Project

What is MyRelaxation?

MyRelaxation is an easy-to-use application (app) that delivers progressive muscle relaxation after stroke. Progressive muscle relaxation, which is when you think about breathing and relaxing different parts of your body. It might help reduce anxiety and improve your mood.

MyRelaxation is not a replacement for therapy after stroke but it can work alongside them to support your recovery.

Find out more here: NHSInform

What is Progressive Muscle Relaxation?

Progressive muscle relaxation involves listening to instructions to help you concentrate on your breathing and relax specific muscle groups. Whilst there is no specific evidence that shows progressive muscle relaxation improves recovery after stroke, other studies have shown it might reduce tension in your body, help you relax and improve your mood.

It starts by helping you to slow down and relax your breathing, before moving on to focus on relaxing different parts of your body. To do this, you firstly imagine tensing and relaxing the muscles one area at a time. Then, if you are able, you can tense the muscles in the area (just as you imagined) before relaxing them.

Progressive muscle relaxation does not require you to move but asks you to squeeze or tense specific muscles. If you find this difficult or uncomfortable don’t worry, simply imagine the feeling of tensing the area instead.

MyRelaxation guides you to practice progressive muscle relaxation by providing instructions for you to follow.

Key Features

MyRelaxation includes two ten minute progressive muscle relaxation practices. One is for the legs and feet, whilst the other is for the shoulders and back. Try to do around 20 minutes a day if you can, this can be in one go, or if easier, split across the day.

You can repeat the same practice each time or try a different one.

MyRelaxation is available in four languages: English, Polish, Punjabi, and Urdu. You can choose your language when you log in. 

MyRelaxation also tracks how often you use it and lets you rate how easy each practice felt—so you can see your progress over time and stay motivated. 

How do I use it?

Just pick the activity you’d like to practice, sit back, relax, and follow the step-by-step instructions. These guide you through firstly imagining tensing specific areas of your body and then actually tensing and relaxing the muscles. The scripts are read at a leisurely pace, to give you time to relax and concentrate on imagining the movements.  

Your therapist can help you choose the right activities to listen to for you. Ideally these will be ones that you cannot currently manage. The best activities are likely to be those that you are also practicing in your therapy sessions. Research suggests that practising the same activity in both mental practice and real-life movement might lead to better results.

How often do I need to do it?

Research doesn’t tell us exactly how much progressive muscle relaxation you need to do. We suggest practicing 20 minutes a day, at least five days a week, because it’s long enough for you to become relaxed but short enough to stay manageable and fit into your day.  

Is it hard?

We know that many people may find it difficult to do progressive muscle relaxation at first, but, like most things, it is likely to get easier with practice. If you find it hard, it is worth persevering as it may take a few times before you feel like you can fully switch off and concentrate.

We do know that some people with certain types of stroke and people with problems understanding spoken language after stroke might not be able to do progressive muscle relaxation – your therapist can advise you if it is the right choice for you.

Here are some tips to help you get the most out of your practice:

Pick a time to practice that works for you

This is when you have time to concentrate and are not too tired.

Find a quiet space

Somewhere you won’t be disturbed and remove as many distractions as you can (for example, turn off your phone). 

Get comfortable

Sit or lie in a relaxed position.

Close your eyes

This can help you focus better.

Listen carefully

Concentrate on the instructions as they guide you through the activity.

Don’t worry if you get distracted

If this happens, just bring focus back to the instructions when you can

Don’t worry if you are interrupted

You can pause the recording and then carry on later or start again.

Don’t try too hard

You shouldn’t find progressive muscle relaxation hard work. If it does feel effortful, difficult or uncomfortable, stop and return to your breathing for a few moments. When you start again, you may find it easier to just imagine the muscles tightening and relaxing.

Breath slowly throughout the practice and try to relax

If you find yourself holding your breath, you might be trying too hard! Try to relax and tense the muscles a little or simply imagine the muscles tightening and relaxing.

It is possible that thinking about using muscles that you currently find physically difficult to use may be upsetting. If this is the case, please let your therapist know at the first opportunity and stop using MyRelaxation until you feel ready to restart.  

Ready to get started? Download the manual here: link to PDF here

Troubleshooting

I want to change the settings in MyRelaxation2026-01-27T14:18:04+00:00

Tap on

This will open up the option to change what you are called, the language and set or cancel reminders.

I cannot find the exercise I want2026-01-27T14:18:24+00:00

Go to ‘All exercises’ and scroll up and down until you find the exercise you want

The tablet won’t turn on2025-11-30T19:23:29+00:00

Try charging the tablet and then try again

I can’t hear the recordings2026-01-27T14:19:00+00:00

  1. Check the volume is high enough. The volume button is the large button on the edge of the tablet. If you press at the top of the button it will raise the volume.
  2. If you are using headphones, check that the headphones are firmly inserted into the tablet.

Many of the features of MyRelaxation have been designed from the beginning with, and by, stroke survivors, (including those with communication problems and visual difficulties) and those that care for them, and experienced physio and occupational therapists. MyRelaxation is produced by physio and occupational therapist researchers and the Innovation Lab at the University of Lancashire as part of a clinical trial.

We would like to thank all the people who helped us design MyRelaxation This project is funded by the National Institute for Health and Care Research (NIHR) under its Research for Patient Benefit (RfPB) Programme (Grant Reference Number NIHR208158). The views expressed are those of the author(s) and not necessarily those of the NIHR or the Department of Health and Social Care.

About the MyRelaxation team

Privacy & Data Security

We take the security and confidentiality of your information seriously. MyRelaxation only asks you what language you would like to listen in and what you would like to be called – you don’t have to use your name, you could choose a nickname or something else. We only collect information about how long MyRelaxation is used for and any feedback you have provided when using it. we do this so we can understand how MyRelaxation was used and what we can do to improve it. All information is stored securely using encrypted databases and secure transmission protocols to prevent unauthorized access.

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