Progressive Muskelentspannung

Author(s): Lindner, E.

Abstract: With the progressive muscular relaxation (PM) according to Jacobson, sixteen different groups of muscles of the body are one after the other contracted intensively and afterwards immediately relaxed. The aim of this method is to feel the different between tension and relaxation and to reach, as a result of this, a deep state of relaxation. The following order has proven to be successful with the "Jacobson" method:1. right hand and lower arm; 2. right upper arm; 3. left hand and lower arm; 4. left upper arm; 5. upper forehead; 6. eyes, nose and cheeks; 7. mouth, tongue and neck; 8. shoulder-nape field; 9. shoulder girdle and pectoral muscles; 10. abdominal muscles and back muscles; 11. gluteal muscles and muscles of the pelvic floor; 12. right thigh, 13. right sura; 14. right foot and toes; 15. left thigh; 16. left sura; 17. left foot and toes.With newer versions of this method, the order in which the different groups of muscles are contracted has been changed.Jacobson himself had combined the above mentioned groups of muscles in the progressive muscular relaxation method which has been derived from the original form into seven and later on into four groups of muscles. In comparison to the "classical" Jacobson method, some of the newer methods function with a totally different composition of the muscle groups which are contracted at the same time. The progressive muscular relaxation (PM) according to Jacobson has originally been carried out in a relaxed sitting posture. With the newer version of the method, which is shown below, the exercises are carried out in a lying position in order to intensify the relaxation process. The effects on the body are on the one hand relaxation and on the other hand vitalization. On the emotional and mental level, this method aims at a hormonization and a stabilization as well as a "resonance reduction of exceeding affects". The aim of the exercises is relaxation and emotional and mental harmonization as well as at the same time a general vitalization. In the present article, in addition to the presentation of the classical method according to Jacobson, the exercise instructions for two newer versions of the progressive muscular relaxation are described, which have been developed by a working group of the association for humanistic psychology in Heidelberg and which are used as a part of training programms for health prophylaxis. These new methods are intended to make a more intensive feeling of the body possible and to make it easier for the person, who carries out these exercises to feel the process of relaxation much more intensive as with the common method.A short introduction to the history and to the theoretical background as well as to the indications and contra-indications of the progressive muscular relaxation is followed by an advice for the exercise supervisor of the individual sessions as well as by comments on often arising problems and questions of the participants of such sessions and solution strategies for occurring disturbances and problems.

Keyword(s): Muskelgruppen

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