Progressive Muscle Relaxation - MIFW · Progressive Muscle Relaxation according to E. Jacobson a guidance for self-study . ... Exercises can be supported with music. 1. What you should

guidance: PMR

Coach training under www.mifw.de

Progressive Muscle Relaxation

according to E. Jacobson

� a guidance for self-study �

Selbstlernheft PMR

Coach training under www.mifw.de

What is PMR? 1

What is the goal of PMR? 1

Basic principles of relaxation 1

Is PMR academically substantiated? 2

How relaxation becomes noticeable… 2

General information about the methodology 2

General information about exercises and posture 3

Before you begin: 3

1. Muscle group: arms and hands 3

2. Muscle group: head, neck and shoulders 4

3. Muscle group: breast and belly 6

4. Muscle group: seat muscles, legs and feet 6

Completion of PMR 7

PMR: total program 7

PMR – short relaxation 8

PMR – total relaxation (without exertion stage) 8

Usage of PMR in everyday life 8

Imaginations, formulistic resolutions or self-instructions 9

Notional Coping Training 10

content

1. What you should know about PMR…

2. How do you learn PMR…

3. How you can use PMR in your everyday life…

guidance: PMR

1 Coach training under www.mifw.de

The PMR is a form of body-oriented relaxation technique. You can use PMR as an individual treatment,

as a part of other treatments, for example methodical desensitization, or in addition to other treatment

techniques.

The method was developed by the physiologist Edmund Jacobson. He realized during studies that by the

changing between muscular contraction and relaxation the muscle tone can be reduced below the normal

level. As a result of this, the feeling of deep relaxation can be experienced. Requirement: executant per-

ceives the differences between these two states. Furthermore, awareness is important. In other words, it

is necessary to be aware of the muscular movement and the course of the exercise.

The goal of PMR is the learning of relaxation and the increase of well-being. The focus is on the gradual

learning of self-controlled tension and relaxation of certain muscle groups.

PMR systematically controls the voluntary muscles. Therefore, psychological relaxation is caused. The

more the muscles relax, the calmer we are – and simultaneously just the opposite. The result: you

achieve a physical and mental relaxation. Frequent practice result in an established and randomly availa-

ble feeling of looseness connected with the relaxation of the muscles.

The muscles show an increased willingness to tone reduction according to a systematic enhanced ten-

sion of the muscle movement. This effect is used in the PMR. As a result of the muscular tone reduction,

the psychogenic overlay of muscles, caused by stress and fear, is occasionally removed.

• relaxation is caused by previous tension.

• The relaxation phase is significantly longer than the tension phase. (3:1)

• The relaxation process is supported by focusing on the changing between tension and relaxation.

• After relaxing the muscles pay attention on the pleasant feeling of relaxation (e.g. how does your arm

feel now than previously). By focusing on this feeling the experience of response can be intensified.

• Make sure you realize how you conceive the feeling of relaxation

The total training is conceptualized as follows: keep a separate muscle group under control than move on

to the next one. With advancing training the tension phase declines and the relaxation phase is automati-

cally caused by suggestion. Exercises can be supported with music.

1. What you should know about PMR…

What is PMR?

What is the goal of PMR?

basic principles of relaxation

Basic principles of tension and relaxation:

1. stretch your muscles for 5 to 10 seconds

2. tension has to be palpable but without enormous effort or muscular cramps

3. breathe as normal as possible

4. after about 5 to 10 seconds dissipate the tension

5. rest for about 30 seconds

6. apperceive the sensation of your muscles

7. focus on the sensations during the total relaxation of your muscles

Selbstlernheft PMR


PMR is a very well-studied method of therapy. Significant improvements of symptoms and vegetative

stability were observed in nearly ¾ of all practices during the treatment period. Most studies also record-

ed improvements in general well-being and positive effects on interpersonal level. However, positive per-

sonality changes and improvements in working and private life were not found. The improvements of the

catamneses remained stable over a period of six months.

Academically substantiated is the effect on afflictions in association with the feelings of anxiety and ten-

sion. Thus, it has been proven that PMR reduces migraine and tinnitus, and it is particularly suitable for

treatments, which cure symptoms like nervousness, difficulty in concentration and sleep problems.

PMR is differentially effective. The age of a patient, the severity of the symptoms and the attitude toward

PMR are essential factors during the treatment. Low suggestibility and a lack of concentration have a

negative impact on PMR.

The technique of PMR is simple to learn and the results in proportion to the effort are more essential.

PMR causes following reactions:

1. physical relaxation:

• decrease of muscle tone

• minimal slowdown of the pulse beat

• slowdown of the respiratory frequency

• changes in skin conductance response

2. mental and physical relaxation

3. significant impairment by triggering affect and emotions

4. concentration / focus on consciousness (switch off, screening)

5. mental refreshing

6. diminished response on external stimuli

7. improvement of body consciousness / movement optimization

8. step change in adverse conditions / generation of appropriate conditions

9. self-regulation/ prepare for requirements and performances

The PMR can be performed in groups (optimal size 12 people) or as a single treatment. It is an active

method and works by autosuggestion.

Firstly, read the instructions of each exercise step by step. After memorizing the sequences, perform the

exercises independently. At the beginning, the duration of the total exercise is about 30 minutes and has

to be performed step by step (muscle group by muscle group). A new muscle group allows the performer

to shorten the previous muscle group. Thus, the procedure is reduced to 15-20 minutes.

It is essential to learn the dynamic relaxation and tension in the beginning. Therefore, practice the exer-

cises like in the below-mentioned instructions! Always reflect your experiences and observations after the

relaxation part because there are exercises fitting better than others.

The original version of PMR by Jacobsen is time-consuming and extremely complex. Hence, PMR be-

came confusing. For that reason, a lot of similar methods exist but the basic idea of Jacobsen remains

constant. The various practices differ primarily by the number of involved muscle groups.

Is PMR academically substantiated?

How relaxation becomes noticeable…

general information about the methodology

Selbstlernheft PMR


hands

Start in a quiet room. After some practice time include exercises into your daily routine.

Take care of a cozy posture and comfortable clothes. Loosen your belt, garments, buttons and zippers.

Take off your shoes, glasses and your watch.

Support head and neck eventually with a pillow.

Put a rolled blanket or a role under the knees

and place your arms easily next to the body.

leant sitting position: chair with back, for a safe support of your back. Feet are in

a comfortable position, space between your legs. Seat high generates your knees

at right angles. Arms lying relaxed on your legs. No contact between arms Tilt

your head forwards or backwards against the headrest.

You can experiment with the posture, until you found the most comfortable posi-

tion. It depends on your personal preference if you practice in a lying or sitting

position. Try different postures and find out which fits best.

Usually, the PMR is first learned together with a therapist and later it will keep up independently. But now

you have to learn it on your own but this is no problem because of the following self-instructions. Please

follow these instructions carefully and step by step. Make breaks between different muscle groups. You

can spread out the exercises over several days. Take your time for each muscle group individually, and

practice until you feel the tension and relaxation.

Read the instructions first. If the course is clear,

perform the exercise!

Assume a relaxed posture. Focus on your more active hand. Relax your

muscles totally. Now clench a fist and count to 10. Be aware of the feel-

ings in your hand and underarm. Now limber your muscles, relax and

breathe in and out 5 times. Feel every single finger - thumb, index finger,

middle finger, ring finger and little finger. Pay attention to the feelings.

briefly: clench fist, counting to 10, limber muscles, breathe in and out 5

times, be aware of your feelings

Variation: practice with the other hand

Variation: practice with both hands and underarms

Start with the exercise now. Then reflect your feelings.

general information about exercises and posture

posture

supine position

sitting

2. How do you learn PMR…

before you start

1. Muscle group: arms and hands

Selbstlernheft PMR


arms

forehead

eyes

jaw



Assume a relaxed posture. Focus on your more active arm. Relax your muscles totally. Bend your elbow,

tense the muscles of the upper arm and count to 10. Now limber your muscles, relax and breathe in and

out 5 times. Feel the gradual transition from tension to relaxation. Pay attention to the feelings.

briefly: bend elbow, tense upper arm muscles, count to 10, limber mus-

cles, breathe in and out 5 times, be aware of your feelings

Variation: practice with the other arm

Variation: practice with both upper arms


Please repeat all exercises for this muscle group in the listed order and with all variations. If problems

occur during an exercise and you have difficulties with the tension and relaxation of certain muscles,

please train these muscles separately. Repeat the exercises till you interiorized them.



Assume a relaxed posture. Focus is on your forehead. Perk your eyebrows firmly up.

Horizontal winkles have to emerge on your forehead. Count to 10 and smooth out the

winkles. Now limber your muscles, relax and breathe in and out 5 times. Feel the re-

laxation in the muscles of your head.

briefly: tense eyebrows upwards, count to 10, limber muscles,

breathe in and out 5 times, be aware of your feelings

Variation: practice by puckering eyebrows

- vertical winkles (left picture)

Variation: practice by puckering eyebrows upwards

- vertical and horizontal winkles (right picture)




Assume a relaxed posture. Focus is on your eyes. Close your eyes firmly. Count to 10.

Relax your muscles and keep your eyes closed. Breathe in and out 5 times. Feel the

relaxation of the muscles especially the muscles of your eyelids.

briefly: tense eyebrows upwards, count to 10, limber muscles, breathe in and out 5

times, be aware of your feelings




Assume a relaxed posture. Focus is on the tension of your lower face muscles.

Clench your teeth and count to 10. Be focused on the tension of your jawline.

Breathe in and out 5 times. Feel the relaxation of your face muscles.

briefly: clench your teeth, count to 10, limber muscles, breathe in and out 5 times,

be aware of your feelings


2. Muscle group: head, neck and shoulders

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Progressive Muscle Relaxation - MIFW · Progressive Muscle Relaxation according to E. Jacobson a guidance for self-study . ... Exercises can be supported with music. 1. What you should