Progressive muscle relaxation is also called progressive muscle relaxation and is a relaxation technique for body and mind. In 1983 Edmund Jacobsen developed this method based on the realization that mental perception influences muscle tension. For example, our muscles are tense when we are under stress, restless or anxious.
In contrast, our body is relaxed when we are in a calm, balanced mental state. Based on this, our mental state can also influence states of pain, illness and other disorders. In progressive muscle relaxation, short-term muscle tension is followed by deep muscle relaxation.
During this process, the muscle tension is actively perceived and controlled. This results in a circulation due to the interaction between spiritual and physical tension. When muscles are relaxed, our mind relaxes and then the muscle relaxation is intensified. Finally a deep muscle relaxation develops. Progressive muscle relaxation as well as autogenic training is nowadays performed by many doctors, therapists and psychologists in therapy.
Indications
Progressive muscle relaxation helps to cope with stress in everyday life and promotes physical and mental well-being. This special relaxation technique can be very helpful for sleep disorders, cardiovascular diseases, high blood pressure, anxiety and psychological problems. Stress-related gastrointestinal complaints, headaches and muscle aches are also positively influenced by progressive muscle relaxation.
Furthermore, the muscle relaxation technique supports the prevention of heart attacks, strengthens the immune system and counteracts psychosomatic disorders. Progressive muscle relaxation can also lead to an improvement in vegetative nervous system disorders and excessive sweat production. Another method for muscle relaxation is postisometric relaxation and eccentric training.
Instructions
Progressive muscle relaxation requires long term and daily practice in order for it to have any effect on the body and cause improvement. This process can take several weeks. In progressive muscle relaxation, muscle groups are tensed briefly one after the other with varying degrees of force and then consciously relaxed for up to two minutes.
If possible, a quiet room and comfortable clothing is recommended for the progressive muscle relaxation. You can also use the technique in everyday life to relax body and mind at any time. First, choose a comfortable position.
In supine position you can cushion your head and knees. When sitting, you ensure an upright, relaxed posture and ground contact of your feet. If necessary, you can listen to relaxation music in the background.
Close your eyes. When tensing your muscles, keep in mind that you do not have to tense them to the maximum, but that a comfortable amount of strength is completely sufficient. Concentrate on the feeling of muscle tension and relaxation during the exercise.
For the following parts of the body, the tensing phase of each muscle lasts 5-7 seconds and the relaxation phase 30 seconds. Lower legs:Pull your toes towards your body and tense your lower legs. Be careful not to cramp.
Relax and concentrate on the progressive muscle relaxation. Buttocks and thighs:Tense your buttocks and thighs and concentrate on the muscle tension. Relax your legs and bottom again and consciously perceive the difference in tension.
Abdomen: Pull your belly button inwards towards your spine. Continue to breathe despite the tension and try to direct your breathing into your abdomen. Then relax again and feel how your belly feels when you breathe.
Chest: Breathe deeply and hold your breath. Release the tension after 5-7 seconds and relax. Now feel how your abdomen and chest rise and fall as you breathe.
Back: Pull your shoulder blades towards your bottom and tense your back. Perceive this state briefly and then relax again. Shoulders: Pull your shoulders towards your earlobes and build up tension.
Concentrate on them and then relax your shoulders again. Face:Make a grimace by wrinkling your forehead, squinting your eyes, gritting your teeth and pressing your lips together. Focus on how your face feels now.
Then relax your face again and feel how the relaxation slowly spreads across your face.Hands:clench both hands simultaneously into fists and concentrate on muscle tension. Then let go and feel the ascending relaxation. Arm Flexor:Bend both arms towards your shoulder, tense your muscles there and feel the sensation.
Then return to the starting position and release the arms again. Arm extension:Stretch both arms forward, tense the upper arm and become aware of the tension. Now go back to the starting position and relax your arms.
After performing the progressive muscle relaxation, we first get our circulation going again. To do this, the hands are clenched into fists, the arms are bent and the eyes are slowly opened.
