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Squeeze and Let Go

A child-friendly progressive muscle relaxation script

Children & TeensExerciseFree ResourceLast reviewed April 2026
Interactive version · FreeOpen the guided muscle relaxation player (it has a kids' version) in your browser.

Squeeze and Let Go

A child-friendly progressive muscle relaxation script

Squeeze and Let Go

A child-friendly progressive muscle relaxation script

Progressive muscle relaxation (PMR) helps children notice where their bodies hold tension and practice letting it go, one muscle group at a time. Relaxation practice like this is widely used with kids who struggle with worry, anger, or bedtime. This version turns each step into a playful picture so children stay interested. Read it slowly, in a calm, soft voice.

Before You Begin

  • Find a quiet, comfortable space where the child can sit or lie down without distractions.
  • Explain that this activity will help them learn to calm their body when they feel worried, mad, or stressed.
  • Encourage them to close their eyes, but let them know it is okay to keep them open if they prefer.
  • Pause between each muscle group to allow time for the child to notice the contrast between tension and relaxation.

The Script

Introduction: Let's play a game called Squeeze and Let Go. I'll name a part of your body, you'll make it as tight as you can, and then you'll let it go all loose, like a wet noodle. Doing this teaches your body how to relax. Ready? Get comfy. You can sit back or lie down, and you can close your eyes if you like.Example: A child who feels nervous before a test can use this routine beforehand to calm their body and feel more ready to focus.
Hands (Squeezing Lemons): Pretend you have a lemon in each hand. Squeeze as hard as you can and get every drop of juice out. Squeeze, squeeze, squeeze! [Hold for 10 seconds.] Nice work. Now let the lemons fall and let your hands flop open. Feel how warm and heavy they are. [Pause 15 seconds.]Example: A child who clenches their fists when angry can use this lemon squeeze to notice the difference between tight and relaxed hands.
Feet and Toes (Digging in Sand): Now picture yourself barefoot on warm sand at the beach. Scrunch your toes and push them down into the sand, deeper and deeper! [Hold for 10 seconds.] Now let your toes spread out and rest. See how soft and loose your feet feel. [Pause 15 seconds.]Example: Kids who fidget or bounce their legs when anxious often carry tension in their feet without realizing it. This step helps them notice and release it.
Legs (Peeking Over a Fence): Pretend you are trying to see over a tall fence. Push up on your tiptoes and stretch as tall as you can. Reach higher and higher! [Hold for 10 seconds.] Now slowly bring your heels back down and let your legs go soft. Notice how your legs feel heavy and relaxed. [Pause 15 seconds.]Example: This works well for children who have been sitting at a desk all day and need a way to release built-up restlessness in their legs.
Stomach (Squeezing Through a Gap): Pretend you have to slide through a skinny gap in a fence. Pull your tummy in tight so you can fit. Hold it! [Hold for 10 seconds.] You're through! Now let your tummy go soft and round again, and feel it rise and fall as you breathe. [Pause 15 seconds.]Example: Children who get stomachaches before school often hold tension in their belly, and this step teaches them to recognize and soften that tightness.
Shoulders (Turtle Shell): Pretend you are a turtle pulling into your shell. Bring your shoulders up as high as they can go, right up to your ears. Squeeze them tight! [Hold for 10 seconds.] Now let your shoulders drop all the way down. Feel how loose and comfortable your neck and shoulders are now. [Pause 15 seconds.]Example: A child who hunches their shoulders when feeling scared can practice the turtle to learn how to let that tension go on purpose.
Face (Silly Scrunchy Face): Scrunch up your whole face as tight as you can. Squeeze your eyes shut, wrinkle your nose, and press your lips together. Make the silliest scrunchy face! [Hold for 10 seconds.] Now let your face go smooth and relaxed. Let your mouth fall open just a little bit. Notice how calm your face feels. [Pause 15 seconds.]Example: Kids usually laugh at this step, which is a bonus: laughter itself helps release tension and makes the exercise feel fun rather than like a chore.
Closing: Breathe in slowly through your nose, and let the air out through your mouth like you're cooling hot soup. Notice how soft and heavy your whole body feels now. You did a great job! Any time you feel worried, mad, or stressed, you can play Squeeze and Let Go to help your body calm down. Open your eyes when you're ready.Example: After the full exercise, many children say they feel sleepy or floaty. That is a good sign their nervous system has shifted into a calmer state.

Tips for Caregivers and Therapists

  • Practice regularly during calm moments so the skill becomes automatic during stressful times.
  • For younger children, model each step alongside them to maintain engagement.
  • Gradually encourage the child to practice independently once they are familiar with the sequence.
  • If a child has difficulty with a particular muscle group, it is fine to skip it or modify the imagery.

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Common Questions

What is the Squeeze and Let Go worksheet?

Progressive muscle relaxation (PMR) helps children notice where their bodies hold tension and practice letting it go, one muscle group at a time. Relaxation practice like this is widely used with kids who struggle with worry, anger, or bedtime.

How do I use the Squeeze and Let Go worksheet?

Read through this resource to learn key concepts. Share with your therapist or use as a study reference. You can print this sheet or bookmark it for quick access later.

Is the Squeeze and Let Go worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Who is the Squeeze and Let Go worksheet for?

It is designed for therapists and counselors doing children & teens work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.

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