Progressive muscle relaxation relieves stress in the job

Progressive muscle relaxation works against stress at work
The mental stress in the job is often considerable and the stress is often reflected in physical complaints or mental health problems. Here methods of relaxation are required, which can be carried out quickly and easily. For example, help is provided by Progressive Muscle Relaxation according to Jacobson, according to the latest AOK release.

Stress is a widespread problem in today's everyday life - both at work and privately, reports the AOK. "However, everyone can learn to handle stress better by coming to rest after hectic phases physically and mentally," the health insurance continues. Here are small relaxation exercises that can be done anywhere asked. According to the AOK, progressive muscle relaxation is particularly suitable.

Progressive muscle relaxation is well suited as a relaxation technique when working at stress. (Image: Kaspars Grinvalds / fotolia.com)

Stress causes many health problems
Permanently excessive stress at work can lead to significant health problems. In particular, the marked increase in mental illnesses such as depression or adjustment disorders will often be associated with occupational stress. Reducing stress is therefore imperative from a health point of view. Various relaxation techniques can help here. One is the so-called progressive muscle relaxation according to Jacobson. "This method is easy to learn and can be applied anywhere," says the AOK.

Exercises for progressive muscle relaxation
The exercises of progressive muscle relaxation can be practiced sitting or lying down. The AOK recommends proceeding in the following steps: First, close the right hand with the fist, then tighten the hand and forearm and relax again. Then slightly bend the right forearm and press the elbow against the armrest of a chair. Keep your hand and forearm loose. Both exercises are then repeated with the left side. This is followed by exercises in the area of ​​the forehead (eyebrows contracting upwards or towards the middle), the upper part of the cheek and nose (squinting eyes and curling nose) as well as the lower part of the cheek and the jaw (gently press the teeth together and pull the corners of the mouth outwards). After tightening, the different muscle groups should always be relaxed first, the AOK explains.

Relaxation techniques in the work break feasible
Next go the recommended relaxation exercises around the neck and neck, with the chin tilted to the neck and the back of the head pressed against an imaginary headrest. For muscle relaxation of the chest, shoulder or upper back, the shoulder blades are pulled back and the chest is pushed forward, reports the AOK. Also both shoulders could be pulled up to the ears, kept short and then let loose again.

In the abdomen, the abdominal muscles are pulled inwards and we press the lower back gently back, so the AOK on. Then follow the legs, one after the other at first one heel pressed to the floor with one leg, the toes pulled upwards while the lower leg, thighs and buttocks muscles are tense. Then the other leg follows. "These short forms of progressive muscle relaxation can also be applied during a break from work. It takes some practice, but with this method, you can quickly relax and recharge almost anywhere, "concludes the AOK. (Fp)