Synonyms
Progressive muscle relaxation according to Jacobson, PMR, PME, progressive relaxation, relaxation training, relaxation methods
Introduction
Stress, psychological strain, worries and fear often lead, often without us realizing it, to increased tension of individual or even all muscles in the body. Biologically, this has the purpose of preparing the body for action or activity and is therefore not a problem in the short term. However, if such states persist for a longer period of time or recur repeatedly (as is often the case with stress and worry), they can cause states of exhaustion and pain.
Who does not know this: a tense neck or a painful back after a hard day, headaches after great concentration or the already morning exhaustion after a restless sleep. At the beginning of the last century, the American physician Edmund Jacobson began with investigations on relaxation in humans. During his work he repeatedly came across clear evidence that there are unconditional connections between muscular tension and a variety of diseases (physical and mental).
After many years of intensive research, he finally published his first book on progressive muscle relaxation (PME) in 1929. Like many scientific procedures, progressive muscle relaxation (PMR) has undergone a change and development over the years and decades. The main difference between today’s progressive muscle relaxation and the progressive muscle relaxation of that time lies in the simplification of the current procedure.
It can be performed by practically anyone at any time (including children and adolescents) and no previous knowledge is required. For this reason, progressive muscle relaxation (PME) is the most common relaxation method used today. Some health insurance companies, for example, also offer progressive muscle relaxation (PMR) courses to improve stress management or prevent illness. This relaxation method is also frequently used in rehabilitation clinics, as it is particularly effective and easy to learn
Effect
The progressive muscle relaxation has the goal of achieving a deeper relaxation of the entire musculature. With this procedure, a clearly perceived relaxation follows with the help of a conscious tensing of muscle areas. For this purpose, the individual muscle groups are tensed under guidance, the tension is briefly “held”, and then the muscle is consciously “released” to relax it.
The aim is to improve the perception of the different states of the muscle. Hereby the so-called “body perception” is improved. This exercise is particularly suitable for people for whom other relaxation methods have not achieved the desired effect.
We often think that we are already relaxed, but we are often still tense in individual muscle groups. The word “progressive” in this context means that we should learn to achieve a “deeper, progressive” relaxation. For this it is necessary to do the exercises very often and regularly, preferably daily.
Only then is it possible to apply what you have learned in everyday life or stress situations. You should take your time for the exercises and take care not to be disturbed. You should also not put yourself under pressure to perform.
Often the pleasant effect of the exercises only comes about after several times of practice. The effectiveness of the exercises is mainly due to the fact that every person can usually imagine something under muscle tension, since we all use our muscle power to perform our daily tasks. In contrast, the so-called “autogenic training” requires an additional inner readiness, without which the exercises will not succeed.
With PMR, success is immediate. Imagine, for example, that you have to carry a crate of water (perhaps beer for men) to the 4th floor. You will feel every single muscle after the first 2 floors. Imagine the tangible relief when you can finally put down the heavy crate at its destination. The progressive muscle relaxation is based on a very similar principle
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