Home RelaxationStress Progressive Muscle Relaxation: Instructions

Progressive Muscle Relaxation: Instructions

by Josephine Andrews
Published: Last Updated on 141 views

Jacobson’s progressive muscle relaxation is one of the most popular relaxation techniques . The best way to get guidance on this is from a certified trainer. You can also do the exercises yourself at home. Read here how progressive muscle relaxation works and what you should pay attention to.

Progressive muscle relaxation: preparation

  • Make sure no one disturbs you for the next 30 minutes.
  • Wear loose clothing.
  • Lie or sit comfortably.
  • Close your eyes and pay attention to your breathing – the air you breathe should flow calmly and evenly.
  • Then you “walk” through your body. Can you feel tight muscle groups anywhere? Here we go!

Progressive Muscle Relaxation: Exercises

When time is short, progressive muscle relaxation provides a short-form guide. It can be done seated or lying down. Squeeze each of the muscle groups in your body listed below for about five to ten seconds, one at a time.

It is enough if the tension is normal. On the next exhale, relax that muscle group for 30 seconds. The entire exercise only takes about five minutes.

Tip: If you say to yourself while tensing and relaxing: “Now, hold, hold, hold, hold…let go”, you can mentally guide the exercise.

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