Progressive muscle relaxation is a relaxation technique which is gaining ground worldwide. This is hardly surprising, after all, progressive muscle relaxation, also known as progressive muscle relaxation, PMR or progressive muscle relaxation according to Jacobson, offers three decisive advantages over other relaxation techniques, such as autogenic training:
1. Progressive muscle relaxation is very quick and easy to learn 2. Already from the beginning a relaxation effect sets in 3. PMR makes you aware when you are physically tense and when you are relaxed
Areas of application
The areas of application of progressive muscle relaxation are manifold. This relaxation technique is used among other things:
– for stress reduction – for mental illnesses – for high blood pressure – for pain therapy – for chronic tension – for back pain – for headaches and migraines – for sleep disorders
Progressive muscle relaxation – procedure and effect
During progressive muscle relaxation, one assumes a comfortable position while sitting or lying down. Then there is an alternation between tension and relaxation of individual muscle groups, whereby the phase of relaxation is significantly longer than the phase of tension.
It is a matter of feeling the differences between tension and relaxation, improving the perception of one's own body and thus recognizing when one is tense in order to then be able to counteract in a targeted manner. Relaxation. Finally physical tension. Psychological tension mutually. After all, physical. Mutual mental tension. Ergo: Physical relaxation has a positive effect on the psyche.
After the progressive muscle relaxation according to Jacobson has been learned by repeated instruction, this technique can be used in acute stress situations in principle everywhere to relax quickly and to lower the stress level noticeably.
Learn progressive muscle relaxation
The progressive muscle relaxation is quite easy to learn, if you have a good manual at hand. I find this audio guide very convincing, which offers a total of 4 different instructions:
– The normal version, which targets 7 muscle groups – The fast version (4 muscle groups) – Long version for deep relaxation (16 muscle groups) – Version against a tense neck
In addition, there is an introduction to the topic, so that even beginners know exactly what to look out for. The whole thing is very professionally structured. Also for absolute beginners excellently suitable. By the way, the speaker has a very pleasant voice, which is also praised again and again in the customer reviews.
The instructions are available for under 10€ as a download version, for just under 15€ as a CD delivered to your home.
I can recommend this product to anyone who wants to learn PMR. Click here for more information.
Progressive muscle relaxation and the psyche
Progressive muscle relaxation after Jacobson belongs in the meantime with many psychologists to the relaxation techniques of the first choice. Especially if you suffer from a mental illness or are exposed to prolonged stress, it is common to be constantly tense. Over time, many sufferers don't even know what it feels like to be relaxed in the first place.
Through progressive muscle relaxation according to Jacobson The person learns to relax physically, which makes this relaxation technique an excellent way to break out of the vicious circle between tension and physical symptoms.
Finally, anxiety leads to physical tension associated with physical symptoms, such as headaches, dizziness, rapid heartbeat or sweating, which in turn trigger anxiety. Thereby the tension is relieved. The physical symptoms further strengthened.
The Progressive muscle relaxation according to Jacobson is one of the most effective and fastest ways to experience lasting relaxation. You should try this relaxation technique. You will probably notice how relaxing progressive muscle relaxation is the first time you use it.