Progressive muscle relaxation

Progressive muscle relaxation according to Jacobson

The progressive muscle relaxation (also often called progressive muscle relaxation) according to Jacobson (1885 - 1976) is a relaxation process in which the patient, one after another, consciously tightens different muscle groups and then releases the tension again. This is to achieve a relaxation of the whole body. This procedure was developed by the American physician Edmund Jacobson in 1938.

In progressive muscle relaxation (PMR), mindfulness is mediated and sensitized to the body in order to achieve deep relaxation even on its own. The interaction of body, soul and spirit is in the foreground. This special kind of muscle relaxation gives a pleasant feeling of life and stress can be better processed. This is applied to a variety of diseases, both mental and physical nature. The progressive muscle relaxation is taught in courses. There is also a lot of literature on the market that is supposed to be used for self-education.

contents

Basics of muscle relaxation
Biological background
method
exercise pose
Basic principle tension and relaxation
Progressive muscle relaxation applications

Basics of muscle relaxation

Jacobson spent years researching at Harvard University in the field of progressive muscle relaxation. His first book on the subject was published in 1929. Later he wrote a book for non-professionals to make the method accessible to everyone.

Jacobson found that anxiety, stress, and nervousness can lead to states of tension, both in the voluntary musculature of the musculoskeletal system and in the involuntary musculature of the organs. Especially from the tension in the organic area can sometimes develop diseases, such as an irritable bowel. He also observed that patients who were very nervous or stressed, unconsciously tensing their muscles. Frequent recurrent muscle tensions of this type led to recurrent headaches and migraines. Jacobson concluded that emotional and physical stress affects the tension of the musculature in such a way that it should be possible to relieve body and soul and liberate the body through targeted relaxation.

In the early days of PMR, this technique was extremely time-consuming and difficult to learn because it consisted of countless instructions. It has been developed and simplified over the years. Meanwhile, the progressive muscle relaxation can be learned from almost anyone. Since 1987, this relaxation technique has been approved by the statutory health insurance and above all an integral part in the treatment of psychosomatic complaints.

The deep muscle relaxation provides a feeling for your own body, aware of the tension and relaxation of different muscle groups. The patient learns to actively control his tensions and, above all, to do something about it at an early stage. Practicing is also by means of suitable methods, which provide in the daily routine for a short relaxation in order to go through life without stress. The conscious tensing and relaxing again leads to the activation of the autonomic nervous system, namely the parasympathetic nervous system. This calming nerve causes the lowering of the blood pressure, a reduction of the heartbeat and a deeper and slower breathing. PMR can be easily combined with other relaxation methods, such as autogenic training, yoga and MBSR (Mindful Based Stress Reduction). Progressive muscle relaxation is easy and quick to learn and can be used anytime and anywhere after prolonged practice. PMR does not work with self-suggestion, such as autogenic training, but requires the user to consciously perceive.

There are many clinical studies on the positive effects of PMR. Thus, progressive muscle relaxation is offered by most statutory health insurance companies as a preventive measure. Likewise, this relaxation method is successfully used in many clinics to accompany both mental and physical illnesses. To learn PMR, folk high schools often offer courses. Since the muscle relaxation method is relatively easy to learn, it can be easily applied at any time to relax quickly, which can certainly help, for example, before exams or when going to the dentist.

Biological background

Humans have the opportunity to provide energy in times of special demands, in a fast way. This is particularly the case in exceptional situations, such as "flight", the case. In doing so, the body releases hormones that help it, as if at the touch of a button, to use accumulated energy, for example by increasing the heart rate, blood pressure, muscle tension and increased sweat secretion. As a result, for example, a "quick run away" is possible. In such situations, the perception of pain is throttled at the same time and the digestive activity is reduced.

If the body is often brought into such maximum performance, permanent stress or permanent tension arise. To resolve this again, regular exercise and / or appropriate relaxation procedures are recommended. The progressive muscle relaxation belongs with the autogenic training to the relaxation methods most frequently used in Germany, in order to provide humans with a tool for fast and also permanent inner peace.

method

The progressive muscle relaxation according to Jacobsen consists of five exercise phases. These are tracing, tensing, holding tension, let go and trace.

The practitioner first begins to focus on a particular muscle group, which is referred to as "feeling out." This is not easy for everyone at first. But the more you practice, the better this exercise works.
Then, under the guidance of a therapist or teacher, the chosen muscle group is tethered to a command. It should be noted that the tension is not too violent, but is very noticeable. This condition is held for five to ten seconds, with the practitioner concentrating on the tense muscles all the time. After this tension, a signal from the teacher is followed by relaxation. However, the attention is still resting on the currently processed muscle area.

The muscle relaxation can be done as a short relaxation, with only a few muscle groups or with all muscle areas at once.

exercise pose

Progressive muscle relaxation can be performed while lying, sitting or standing. So it is always used in everyday life. Initially, it is usually trained while lying down, as this is the position in which the fastest deep relaxation can be achieved. Later, when the sequence of relaxation technique is already internalized, the patient can also use PMR while sitting or standing.

Basic principle tension and relaxation

The practitioner assumes a comfortable posture, sitting, lying or standing, at will and exercise progress. For example, start with the right fist. This is clenched for about five to ten seconds. The tension should be consciously experienced, in which the practitioner focuses on the muscle area. This is a healthy "mediocrity" learned. This means that there must be no cramping or too much effort. After the tension, this is dissolved again. Relaxation occurs. These too should be experienced consciously and concentrated. In this way, the various body parts are consciously put into tension and relaxation. The progressive muscle relaxation can be used for the quick short relaxation process, but also for the putting on and relaxing of up to sixteen and eighteen muscle groups.

The success of PMR grows with frequent, best daily exercise sessions. Several minutes a day are enough to reach the relaxation effect in a targeted and conscious way over time.

Progressive muscle relaxation applications

The progressive muscle relaxation is used in a wide variety of diseases and conditions. So it has proven itself in neck tension, tensions in the shoulder area, headaches and migraines, back pain and the general problem of not being able to relax. It is used for concomitant treatment, for example tinnitus (tinnitus), acute hearing loss, irritable bowel and irritable stomach, hypertension (hypertension) and hormonal disorders. Also, with progressive muscle relaxation good results in stress, anxiety, nervousness, inner restlessness, non-organic tachycardia and the like are achieved.

PMR is often used in diseases with a major mental component, even in massive illnesses such as psychosis. Here, however, the accompaniment of an experienced therapist is urgently needed. In acute stages of the disease, the PMR may be foreseen. Since this relaxation technique reduces blood pressure, consult a doctor before using it in patients with hypotension (low blood pressure). The muscle relaxation technique increases the performance and has proven itself in concentration disorders and test anxiety thoroughly. Especially in this day and age, when students have to withstand enormous pressure in elementary school, the use of Progressive Muscle Relaxation is a useful tool for everyday use. After a long period of practice, this technique can also be successfully used in the noisy classroom, for example immediately before a test. (Sw)