A couple of years ago I did a video on PMR and I can’t find it so I did another one based on a few requests from clients who preferred to be guided through the exercise. I used the cam on my computer (which is about 5 years old) so the quality isn’t terrific – also I hate doing video- but it’s a good exercise and might be worth checking out.
If you are experiencing any pain or have an injury just avoid tensing that part of the body when we get to it during the exercise.