Jacobson: progressive muscle relaxation! Learn how to relax individual muscle groups and your mind in just a few minutes.
E. Jacobson developed a relaxation method in 1938 that became famous for its simplicity and quick effectiveness. It is a technique of progressive relaxation in which different muscle groups are relaxed one after the other. This progressive relaxation process also allows the mind to calm down more and more.
You’ll need the following things to do this exercise: comfortable clothing, a mat, couch or chair, a blanket if needed and possibly a cushion. This method is often paired with body awareness techniques and deep abdominal breathing. The exercise session can be concluded with the visualisation of a safe space in order to eventually arrive calmly and serenely back in the here and now.
The aim of the relaxation process is to tense individual muscle groups for approximately 10 seconds and then consciously relax them. The key is intensive awareness of the body and how the respective muscle group feels. How does the tension feel? How does it feel to let go? What do you feel in the respective body region as the tension subsides and relaxation spreads? How long does this process take in each muscle group? Enjoy the relaxation in the individual muscle groups for about 20-30 seconds and focus completely on the feeling of relaxation. Then move your attention to the next muscle group.
Jacobson: progressive muscle relaxation! The following muscle groups are used in this relaxation technique:
1.) Hands: tense by clenching your hands into fists
2.) Upper arms: tense by bringing your hands to your shoulders
3.) Shoulders: tense by pulling your shoulders up towards your ears
4.) Face: tense by wrinkling your forehead and your nose and pressing your eyes and lips together
5.) Upper back: tense by pulling your shoulder blades backwards
6.) Lower back: tense by pressing your back completely flat against the couch, floor or the back of your chair
7.) Buttocks: tense by squeezing the gluteal muscles together
8.) Abdomen: tense by drawing in your abdominal muscles
9.) Thighs: tense by pressing your heels firmly into the floor
10.) Lower legs: tighten by pulling the tips of your toes towards your shins
If necessary, you can also perform a short version of this exercise to do it during a quick break at work. Choose 2 or 3 muscle groups and practise the exercise sitting, lying down or even standing while breathing deeply into your abdomen.
It is essential to practise this technique regularly in peace and in the safety of your home. Once your body and mind are familiar with the technique, just 5 minutes of training in the short version can be enough to put you in a more relaxed state in everyday life.
Do you have experience with progressive muscle relaxation? Would you like to learn or continue practising it under professional guidance? Are you interested in practising other relaxation techniques as well?
Let’s talk about it in a free initial session!
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