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Relaxes the muscles and eases the management of stress: Progressive muscle relaxation according to Jacobson
December 31, 2024
Sharon Burbat
Just letting go isn't easy. Yet, it's exactly what helps with tension and stress.
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When we are under stress or time pressure, we involuntarily tense our muscles. The result: tension that can sometimes lead to severe pain. Many have forgotten how to recognize such tension.
Sometimes we only notice late in the evening, when the tension subsides, what effects the stress had on the body. In these moments, everything feels incredibly heavy – the shoulders, the neck, the head.
The American doctor Edmund Jacobson discovered that stress or anxiety leads to a reflexive tension of the muscles (sympathetic reaction of the autonomic nervous system) – conversely, relaxing the muscles leads to a feeling of calm (parasympathetic reaction of the autonomic nervous system).
He then developed Progressive Muscle Relaxation in the 1930s, also known as Progressive Muscle Relaxation – or PMR for short. It's called progressive because it gradually involves different muscle groups (from the English 'progressive'). Today, PMR has established itself as a widely used relaxation method.
Intensive muscular relaxation is supposed to counteract a stress reaction. If the body is relaxed, it leads to a relaxed mind. Relaxation is achieved by tensing and then relaxing various muscle groups successively.
PMR is used, among other things, for anxiety disorders, stress, Sleep disorders , headaches, high blood pressure, and back pain. It is also used in behavioral therapy, childbirth preparation, and dentistry. The effectiveness of the method is considered proven.
In a meta-study at the end of the 90s, several studies on Progressive Muscle Relaxation were evaluated. In 75% of them, significant symptom improvements were found, and in 60% improvements in general well-being were noted. Due to the effectiveness of relaxation according to Jacobson and because it is relatively easy to learn, the relaxation method is considered the most suitable for clinical practice.
The PMR should not be used for the following complaints and diseases:
In cases of great fear of illness, a tendency towards compulsions, panic disorder, and problems with reality perception, it should be carefully considered whether progressive muscle relaxation is the right method, as increased body awareness can lead to anxiety.
In this form of relaxation, as opposed to autogenic training, one is active. However, the process of progressive muscle relaxation is simple and follows a specific sequence.
Jacobson's muscle relaxation involves becoming acutely aware of your body and focusing on the muscle group in question. Then, consciously tensing it, holding the tension, and paying full attention to the affected muscle group.
When releasing, the muscle tension is loosened with slow movements, and during the follow-up, attention and concentration remain on the muscle group. Tensing the muscle tires it out, which means relaxation is deeper afterward.
The great advantage: Progressive muscle relaxation is not only effective for the moment, reducing stress in the now, but also works preventively with regular practice. Those who perform the exercises over two to three months will notice how their body awareness changes and will feel in everyday life when they tense their muscles unnecessarily, allowing them to consciously relax them again. Advanced practitioners of Jacobson relaxation can relax their entire body within a few minutes.
Additionally, progressive muscle relaxation has a calming effect on the heart and circulatory system, and blood pressure can decrease. It provides balance, making stress situations easier to manage. Even sleep disorders and chronic pain can subside. Because the technique harmoniously aligns the interplay of mind and body and positively influences the psyche with the help of the body's musculature.
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Progressive muscle relaxation according to Jacobson can also alleviate back pain.
