What is progressive muscle relaxation?
Progressive muscle relaxation is a method that has been proven to work on the whole body.
Progressive muscle relaxation is credited to the American physician Edmund Jacobson.
One hundred years ago, Jacobson presented the first results of research into this relaxation technique.
Today, there are several studies on the health benefits of this method.
How does Jacobson's progressive muscle relaxation work?
The principle is simple: you voluntarily contract certain muscles and immediately release them abruptly.
After the contraction, you feel the relaxation more intensely and consciously.
With each muscle group involved, the relaxation spreads throughout the body.
Your blood pressure drops, as does your heart rate and breathing rate.
Exercises to disconnect and relax
Preparation:
Sit up straight with your feet on the floor.
Close your eyes or leave them open, as you prefer.
Relax everything, breathe calmly, even during the exercises.
Procedure:
Hold the contraction for 5 to 7 seconds, release suddenly and relax for 15 to 20 seconds.
Repeat each sequence twice.
You may feel warmth or tingling.
Take advantage of the relaxation effect.
Finally, stretch, take a deep breath and open your eyes.
Hands and Forearms
Clench your right fist and bend your arm until you feel muscle tension.
Hold, release suddenly and focus on the sensation.
- 2× right
- 2× left
- 2× both arms at the same time
Facial muscles
Frown, grit your teeth, purse your lips.
Hold, release and feel the relaxing effect spread.
Shoulder and neck area
Shrug your shoulders towards your earlobes, sit up straight.
Hold, then release.
"Internalise the relaxation in your neck and shoulders and continue the process.
Abdominal muscles
Roll your navel inwards and hold the muscles tensed.
Release, relax.
Feel the relaxation coming over you.
Legs and buttocks
Squeeze the glutes and stretch the muscles in both legs: contract the thighs, press the heels on the floor, lift the toes.
Let go, "internalise".
When is progressive muscle relaxation useful?
This relaxation technique helps with many physical and psychological pains, such as:
- Chronic pain
- Anxiety
- Sleep disorders
- Stress and its consequences (e.g. tension)
- Depression
- Mood swings
- Headaches
- High blood pressure
Targeted muscle relaxation is also useful as a preventive measure: it strengthens personal skills in stress management, strengthens people on an emotional level, brings inner peace, eliminates psychological tension and anxiety.
Do not use Progressive Muscle Relaxation if you suffer from muscle inflammation or tendonitis, and consult your doctor if you suffer from mental illness.
How long does progressive muscle relaxation take to work?
Some people feel the positive effects very quickly.
The learning phase usually takes 8 to 12 weeks.
It takes time for the body and mind to feel relaxed.
People with some training are able to practise and induce progressive muscle relaxation just by thinking about it, without having to visibly contract their muscles.
The more regularly you exercise, the more effective progressive relaxation will be.
How often should progressive muscle relaxation be practised?
Beginners are advised to take 8 to 10 lessons with a qualified instructor, who will be able to answer any questions you may have and give you a personalised follow-up.
Each week a new muscle group is worked and added to those of the previous week.
The process becomes automatic.
However, it is important to exercise regularly.
It is recommended that you start exercising every day for 10 to 20 minutes so that you can feel the effects every day. Your muscles will adapt. Over time, you will be able to relax in seconds and resist stress better.
Who is Progressive Muscle Relaxation indicated for?
Progressive muscle relaxation is suitable for everyone, but a doctor should be consulted only in the case of severe mental illness.
As this technique does not require much attention or concentration, it is also suitable for children and adolescents.
What are the benefits of progressive muscle relaxation?
It is an easy-to-learn technique that does not require a complicated worldview or theory.
It does not require any special equipment, such as mattresses or audio equipment, and can be practised anywhere.
Once you have learnt the technique gradually, you can immediately apply it to your daily life, becoming more and more familiar with it over time.
Progressive muscle relaxation is therefore an ideal relaxation technique for beginners and is much easier than meditation or autogenic training.