Progressive Muscle Relaxation
The discoverer of this relaxation technique is the American doctor Edmund Jacobson . At the beginning of the 20th century, he dealt extensively with the function of the muscles and found out that deep relaxation can be achieved by specifically tensing and then releasing individual muscle groups. When we are afraid , under great tension or pressure, our muscles automatically tense, for example we unconsciously clench our fists. The greater the mental tension caused by events such as stress , fear or anger, the more pronounced the muscle tension. Under certain circumstances, blockages can arise that cause pain and psychosomatic disorders.
Muscle tension is the result of stress
Progressive muscle relaxation (PM), known as deep muscle relaxation or “progressive relaxation”, helps to achieve mental and physical calm and relaxation from the often stressful everyday life by resolving muscular tension. True to the motto: through physical relaxation to mental relaxation. Stress-related complaints subside, the relaxation has a positive effect on the whole body and makes you calm and relaxed.
Progressive muscle relaxation is easy to learn, you don’t need any previous knowledge or a strong imagination. The method is even easier to learn than autogenic training: autogenic training is based on autosuggestion, while progressive muscle relaxation is a purely physical method. As a relaxation method, in addition to treating tension and poor posture, it is well suited to coping with stress for nervous and restless people .
Progressive muscle relaxation: how does it work?
The principle of this deep relaxation is very simple and is based on tensing muscles first, holding the tension briefly and then relaxing. The goal: by specifically tensing different muscle groups and then releasing the tension, the muscles should relax beyond the initial level.
- First, focus on one muscle group, such as your right hand. The hand is slowly clenched into a fist. Feel the tension in the muscles of your right hand and tense the muscles more and more.
- Hold the tension for about 5 to 8 seconds.
- Then consciously relax your hand for about 30 seconds. Repeat exercise.
- After 40 seconds of relaxation, move on to the next muscle group.
The basic procedure involves 16 muscle groups that are successively contracted and then relaxed. The exercises can be performed lying down or sitting. The higher the contrast between tension and relaxation, the greater the subsequent state of relaxation.
Noticeable progress through regular training
Over time you learn to get a feeling for tension and relaxation. You quickly notice how the number of exercises can be increased, how often the exercises can be repeated and when you should stop in order not to reverse the positive effect of progressive muscle relaxation.
The training is progressive , because after the short phase of tension, the practitioner learns better and better as the practice progresses to relax the corresponding muscle group. However, this assumes that you practice regularly.
When is PM used?
- Muscle tension, tension headache , migraine
- Pains
- Stress, inner restlessness, insomnia , anxiety
- Nervousness, feelings of tension, psychovegetative exhaustion syndrome
- Health care – increased tolerance to stress
- increase in body awareness
- Improvement of body perception and body awareness
- Improved self-awareness and increased sensitivity
Conclusion: progressive muscle relaxation according to Jacobson
The procedure is considered one of the simplest and most effective relaxation exercises ever and you can learn it in a few weeks. Many people who struggle with relaxation techniques can easily learn this method. It is very effective and can be used almost anywhere and anytime.