Progressive muscle relaxation according to Jacobson

Progressive muscle relaxation according to Jacobson

Progressive muscle relaxation according to Jacobson (progressive muscle relaxation, PMR) based on a simple principle: If one is stressing to his muscles at will and then lets loose again, a feeling is deeper relaxation. This simple effect is the American physician Edmund Jacobson assist to solve life stresses that occur due to stress and anxiety.


Progressive muscle relaxation is used to prevent and treat psychosomatic illness, the consequences of a permanent, psychological pressure. These include high blood pressure, back problems or headaches. And psychological problems such as anxiety, insomnia and depression can help positively influence the process.

Relaxation according to plan
The process is performed according to a simple pattern: There are certain muscle groups one after the tense, the tension kept short and then the muscles again and gone. This ranges from the hands and arms, facial muscles, neck and shoulder muscles, belly up to the legs and feet. Then the practitioner feels a sense of awareness to tension and relaxation. To the whole body "work through" is needed initially 20 to 30 minutes.
One aim of the exercises is to improve your body awareness and feel there is where in the body is a tense muscle tone. The deep relaxation of all muscles but especially calming effect on the autonomic nervous system that controls including heart rate, respiration, blood pressure, digestion and metabolism.


Quick effect
A key advantage of the Progressive muscle relaxation is that the method is to learn relatively quickly and easily. Unlike, for example during autogenic training is itself a training session with the first effect. People who regularly relax specifically for Jacobson, can use the method specifically in acute stress situations.

The best way to progressive muscle relaxation allows for Jacobson, under the guidance of a psychologist or as part of a community college course to learn. The advantages: the teacher can answer questions and monitor whether, for example, in the heat of battle exaggerate the muscle tension. Otherwise, you can also try out the training alone or using a CD.

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