Sport at home: Progressive muscle relaxation

Clench your fist against stress and headaches: this is a simple formula for the principle of "progressive muscle relaxation" (PMR). Admittedly, this is a very abbreviated description of the relaxation method, which was developed and researched by an American doctor at the beginning of the 20th century. But at its core, PMR is about the interplay between muscle contraction and relaxation and their effects on the psyche.

In short, Jacobsen's muscle relaxation is well researched, easy to learn and versatile - from childhood to old age. This method is therefore the ideal complement to your sport at home programme.

Progressive muscle relaxation is a relaxation method similar to autogenic training. The method is also known as Progressive Muscle Relaxation according to Jacobsen, Relaxation according to Jacobsen and PMR. It is always the same procedure. The method was developed at the beginning of the 20th century by the American doctor Edmund Jacobson, who introduced it in 1929. He recognised that feelings such as restlessness and excitement lead to increased muscle tension. Conversely, a reduction in muscle tension also leads to a reduction in anxiety and tension. Jacobsen developed a method with which this interaction can be used to achieve a reduction in mental tension through the targeted tensing and relaxing of muscles. Initially, 50 sessions were needed to learn the method. Today, however, a much simplified but equally efficient version of the method is practised. This involves fewer exercises and can be learned within a short time.

The relaxation method can be practised both lying down and sitting, especially in a comfortable armchair. First, attention is drawn to the places where the body is held and supported by the support. When the practitioner feels well supported by the surface, i.e. the bed, the couch or the armchair, the actual exercises begin.

Little by little, the different muscle groups are tensed. This tension is held for a while and then consciously released. Usually the hands are used first, then the arms, face, neck, back, abdomen and legs are tensed. The tension building is not a sporting exercise. Therefore, it is not necessary that the tension is built up excessively. It is about the interplay of muscle tension and relaxation, which results in relaxation on a psychological level as well.

During these exercises, the body should be consciously perceived. Attention should be drawn to how the body feels during the phases of tension and relaxation and what sensations are associated with them.

Progressive muscle relaxation has a wide range of applications: it can be used as a supportive therapy for psychological and also physical disorders. The classic examples of application include:

Treatment of chronic pain
Progressive muscle relaxation is used for chronic tension headaches and chronic abdominal pain, such as irritable bowel syndrome. The relaxation method is usually part of a holistic treatment concept.

Treatment of sleep disorders
If the relaxation method is to be used as a remedy for sleep disorders, the practice should be detached from the stressful, nocturnal situations. Only when the method is really mastered should sufferers use it when they are restless at night or wake up with anxiety.

Part of a treatment for anxiety disorders
Jacobsen muscle relaxation is also used to treat anxiety disorders. By facing their anxiety (accompanied by a therapist), sufferers can ease the situation by using the relaxation method.

General increase in stress tolerance
Whether in exam situations, due to the multiple stresses in families during the pandemic or because of stressful events - sometimes the stress just becomes too much. PMR is an instrument that helps to cope with stress. Because the relaxation exercises ensure better processing of stress.

The exercises described below are only intended to give you a first impression of how muscle relaxation according to Jacobsen works. Courses in which you are guided by a qualified trainer are suitable for learning.

Exercise 1: Tense your hand
You can do this exercise while sitting or lying down. Assume a comfortable position and then clench one hand into a fist, hold the tension for five seconds and relax the hand again. Then tighten and relax the other hand.

Exercise 2: Eyebrows together
This exercise can be practised sitting, lying down or standing up. Draw the eyebrows together so that a vertical crease is formed between the eyebrows. Hold the tension for five seconds and then release the tension.

Exercise 3: Tense the thighs
This exercise is performed lying on the back. Pull the legs together so that the soles of the feet are flat on the floor. Place your feet about hip-width apart and parallel to each other. Now tense the thighs by pretending to press with the knees against pressure from outside. Hold the tension for five seconds before relaxing the leg muscles again.

There are many ways to learn the process of progressive muscle relaxation. The main ones, with their respective advantages and disadvantages, are:

• Internet site: There are instructions for exercises for muscle relaxation according to Jacobsen on many Internet sites. It is important to make sure that the source of the website is reputable so that the exercises are presented correctly. Most of the time, this information is available free of charge. The disadvantage is that you don't have the guidance of a trainer.
• Books: The disadvantage of books is that there is no feedback from a trainer. The costs for guidebooks in this area are manageable.
• On-site courses: When offered by a qualified trainer, such courses are ideal for those who want thorough guidance. Usually these courses are rather expensive, but are often paid for by health insurance on demand.
• Online courses: Here, too, you should pay attention to the provider of the course. If videos with exercises are shown, you can watch them first and only join in when you are sure that you have understood everything correctly. Feedback from a trainer is only possible via email.