The discoverer of this relaxation method is the American physician Edmund Jacobson. He studied the function of muscles in detail at the beginning of the 20th century and found that deep relaxation can be achieved by specifically tensing and then releasing individual muscle groups. When we are afraid, under strong tension or pressure, our muscles automatically tense, for example, we unconsciously close our hands into a fist. The greater the psychological tension caused by events such as stress, fear or anger, the more pronounced the muscle tension. Under certain circumstances, blockages can result, causing pain and psychosomatic disorders.
Muscle tension is the result of stress
Progressive muscle relaxation (PM), deep muscle relaxation or “progressive relaxation” called, helps by dissolving muscular states of tension to mental and physical peace and recovery from the often stressful everyday life. According to the motto: Through physical relaxation to mental relaxation. Stress-related complaints subside, relaxation has a positive effect on the whole body, making you calm and relaxed.
Progressive muscle relaxation is easy to learn, you do not 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, it is good for stress management for nervous and restless people – in addition to treating tension and postural problems.
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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 selectively tensing different muscle groups and then releasing the tension, the muscles should relax beyond their initial level.
- First, focus on one muscle group, for example, the right hand. The hand is slowly clenched into a fist. In doing so, feel the tension in the muscles of the right hand and tighten the muscles more and more.
- Hold the tension for about 5 to 8 seconds.
- Then consciously relax the hand for about 30 seconds. Repeat exercise.
- After 40 seconds of relaxation, move to the next muscle group.
The basic procedure includes 16 muscle groups, which are consecutively tensed and then relaxed. The exercises can be performed while lying 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 sense of tension and relaxation (relaxation). You quickly notice how the number of exercises can be increased, how often the exercises can be repeated, and when to stop so as not to reverse the positive effects of progressive muscle relaxation.
Progressive, i.e. progressive, is the training, because the practitioner learns to relax the corresponding muscle group better and better as the practice progresses, after the short tension phase. However, this requires regular practice.
When does PM come into use?
- Muscle tension, tension headache, migraine.
- Pain
- Stress, inner restlessness, sleep disorders, anxiety.
- Nervousness, feelings of tension, psychovegetative exhaustion syndrome.
- Health care – tolerance increases to stress.
- Increase in body awareness
- Improving body awareness and body sensation
- Improved self-awareness and increased sensitivity
Conclusion: progressive muscle relaxation according to Jacobson.
The method is considered one of the simplest and most effective relaxation exercises ever and you can learn it in a few weeks. Many people who have difficulty with relaxation techniques can learn this method effortlessly. It is very effective and can be used almost anywhere and at any time.