Regeneration
Marisa HeinzeApril 7, 2022
Relaxation made easy with Progressive Muscle Relaxation exercises
The method of progressive muscle relaxation originates from America and aims to achieve inner harmony and stress management. Through an alternation of tension and relaxation of all muscle groups of the body, the muscle tone is released and ultimately results in mental calmness.
The method can be easily performed after initial learning. In the following article we explain what Progressive Muscle Relaxation (PMR) is, what the benefits of the method are and give you a few basic exercises for Progressive Muscle Relaxation.
Jacobson's Progressive Muscle Relaxation
Edmund Jacobson (1885 - 1976) was an American physician who conducted research at Harvard University in Boston, Massachusetts. As early as 1908, he discovered the connection between excessively tense muscles and various physical and mental illnesses. His finding: muscles tense reflexively during stress or anxiety.
He also discovered that when the muscles were relaxed, feelings of anxiety, for example, could be reduced. Consequently, a sensation of calmness set in automatically. This suggests that relaxed muscles can have a positive influence on the psyche and the body.
Hence, the basic thesis of Jacobson's muscle relaxation came about: a relaxed body also has a calming effect on the mind. From this he developed certain exercises for Progressive Muscle Relaxation, or PMR.
The sympathetic reaction of the autonomic nervous system - tension in stressful situations - is followed by the parasympathetic reaction, calmness. The exercises of Progressive Muscle Relaxation make use of this principle. The muscles are consciously tensed and consciously relaxed to the same extent. A feeling of deepened peacefulness sets in.
The exercises of Progressive Muscle Relaxation have been proven to have positive effects on certain physical and mental illnesses. These include heart and circulatory diseases, abdominal and intestinal disorders, as well as sleep disorders and stress-related mental imbalances.
Another positive effect is that progressive muscle relaxation exercises also relax muscles that cannot be influenced voluntarily, such as the abdominal muscles.
By the way: progressive in the name means "progressing". That is why the muscles are “treated” one after the other.
Advantages of PMR at a glance
As mentioned earlier, the Progressive Muscle Relaxation methodology offers numerous benefits. In the long term, practicing Progressive Muscle Relaxation can help to:
- improve body awareness,
- reduce mental and physical agitation,
- relieve pain,
- manage stress,
- reduce muscle tension,
- slow down the heartbeat,
- promote calm breathing,
- strengthen the balance between mind and body,
- develop inner serenity,
- dilate the blood vessels in the muscles.
When should PMR be used?
Progressive Muscle Relaxation can help with anxiety disorders and stress, but also with headaches and back pain.
In addition, Progressive Muscle Relaxation can be used for these complaints:
In addition, Progressive Muscle Relaxation can be used for these complaints:
- Psychological strain, stress, or burn-out syndrome.
- Stress-related high blood pressure and heart problems
- Sleep disorders
- Neurodermatitis and psoriasis
- Muscle tension and postural problems
- Abdominal and intestinal disorders
- Tension headaches and migraines
- Anxiety and depressed mood
It is important to know that these benefits are not felt immediately. Like other relaxation techniques, PMR must be learned, and the methodology practiced. Only then should it be used in specific cases, such as sleep disorders.
Progressive Muscle Relaxation: Do-It-Yourself Exercises
Originally, Progressive Muscle Relaxation or PMR was perfected over 50 sessions. Nowadays, people often practice a simplified version. In this article we would like to give you a first explanation of the exercises of Progressive Muscle Relaxation. It involves the muscle groups of the arms, face and neck, shoulders, abdomen, and legs.
In this way, the whole body is involved. You tense the different parts, hold the tension for a moment and then consciously release it. Breathe in while tensing the muscles, hold the tension for at least 1 deep breath and then breathe out again while relaxing. Sit or lie down comfortably for this exercise.
Arms:
- Firmly tense the right upper arm, forearm, and hand at the same time. Do so by clenching your hand into a fist.
- Concentrate on the tense areas while continuing to breathe slowly.
- On your signal, consciously release everything and exhale. Wait a few seconds and let the relaxation take effect before switching sides.
Face:
- Tense every muscle in your face and hold it for a deep breath.
- Try to tense the facial muscles without tensing up.
- Now slowly release all facial muscles again completely.
Neck:
- Push your head forward over your chest. Feel the neck muscles tense. Continue breathing.
- Then take your head back and relax the neck.
Abdomen:
- Tighten all the abdominal muscles, pull the belly button inwards and hold this briefly.
- Now exhale and consciously release the abdominal muscles. Inhale and exhale deeply into the belly a few times.
Shoulders:
- Pull the shoulders up towards the ears and briefly hold the tension.
- Now let the shoulders sink down and relax again. Continue to breathe deeply.
Legs:
- Tense the muscles of the buttocks and thighs.
- Pull the toes towards the face so that the lower legs also tense. Hold this for a breath or two.
- Then consciously release the gluteal, thigh and lower leg muscles. Let the feet relax again. Take a few deep breaths in and out.
After the exercises, stay seated or lying down for a while. Feel the sensation of relaxation throughout the body. Breathe in and out deeply a few times before completing the progressive muscle relaxation and returning to everyday life.
If you are already more experienced in performing Progressive Muscle Relaxation, you can deepen your exercises even further. Concentrate on these five stages as you perform them.
1. feel - concentrate fully on the target muscles in the different areas.
2. tense - clearly feel the tension in the tense muscle areas.
3. hold the tension - hold the tense position for seven to ten seconds.
4. release - consciously and completely release the tension in the target muscles.
5. trace - now focus attention on the "performed" muscle group for 30 seconds without evaluating.
PMR - Progressive Muscle Relaxation is, according to experts, the easiest relaxation method to learn and the most scientifically researched. Therefore, PMR is considered to be a particularly good relaxation method to use for the general population. To deepen your practice, you can also turn to specialists.
Conclusion
Relaxation exercises can have a positive effect on your physical and mental well-being. Progressive Muscle Relaxation offers a number of benefits for sleep disorders, stress or burn-out symptoms, anxiety, chronic pain, bad posture or even stomach and intestinal problems.
By alternately tensing and relaxing muscle areas of the whole body, a noticeable state of calmness, mentally and physically, can occur. Since the execution of Progressive Muscle Relaxation is simplified nowadays, PMR can often be learned more easily than other methods with a little guidance.
Since Progressive Muscle Relaxation takes place on a physical level, many also find it easier to learn and feel. Feel free to contact specialists if you would like to deepen your knowledge in this area.