Neuromuscular relaxation according to Jacobson

Jacobson's method is recommended to anyone who is more or less experiencing difficulties in relaxing the muscular system. In a civilized world, a person lives in excessive haste, in anxiety, in unnecessary worries for anxiety and tension. Overexertion accumulates over time, which leads to irritability and stress. Since our body is a single whole body and soul, neuromuscular relaxation allows us to relax the skeletal muscles and, as a consequence, to put in order the psychological state.

History of the method

The relationship between the emotional and physical state of the body was noticed by a doctor and a scientist from America Edmund Jacobson. Investigations of manifestations of emotions he conducted as far back as 1922. Studying the behavior of his patients, he evaluated the emotional state, measuring the tone of muscle tension. The result was an established relationship between physical and emotional stress.

The scientist has proved that to remove the excitation of the nervous system helps complete relaxation of the muscles. Restoring their balance, leading to a relaxed state, a person is able to remove the excitation of the nervous system on his own. Based on these beliefs, Jacobson developed a technique where neuromuscular relaxation became the basis. The name of the technique is "Progressive Muscle Relaxation". To patients she allowed to get rid of many ailments: depression, stammering, insomnia. The method was constantly improved up to 1948. Acquiring great popularity among psychotherapists around the world, he has enjoyed success in our days.

Neuromuscular relaxation according to Jacobson. Who is the method suitable for?

• This technique is suitable for people who suffer from some disturbing disorders. For those who, for example, are afraid of flying, just before boarding a plane, it will be appropriate in the airport hall to apply this technique. It will help remove panic fear, relieve tension, anxiety. Man immediately begins to feel that he can own his emotions.
• Progressive neuromuscular relaxation is useful to those who suffer from various social phobias. If you are embarrassed by a wide audience, and you have to make a report, before applying, apply the exercises of the methodology. This will give a good effect, the body will relax, the nerves will calm down, in front of the audience you will look confident and not tense.
• Relaxation is useful for everyone who wants to relieve the background tension. If the day at work is going on in the hustle and bustle, coming home, many relieve stress and spill out negative emotions on their loved ones. To avoid this, use the technique at least 3 times during the working day. Regular muscle relaxation will not allow accumulating negative emotions, relieve tension. Home you will return calm.
• Progressive neuromuscular relaxation according to Jacobson is suitable for those who want to remove any excitement, even if there are no anxiety disorders. Everyone has situations when one has to worry, a nervous reaction is a normal state of the body. Relaxation will help at the right time to get in shape, calm down.

Jacobson's method is ideal. It does not require profound knowledge of anatomy or psychology. A simple technique allows you to remove tension at any time, restore emotional balance. After applying it, you feel that you are the master of your emotions and can control yourself.

The Benefits of Relaxation

Neuromuscular relaxation has undeniable advantages:

• The effectiveness of the methodology. Allows you to independently shape yourself, to slow down the emotional tension. This is a great way of self-help.
• Simplicity . The simplest exercises included in the complex are easily remembered and absorbed.
• Versatility . Do not require special environmental conditions and any adaptations. You can perform anywhere, anytime.
• Speed . Applying the technique daily, regardless of panic and stress for three weeks 3-4 times a day, your body will remember it on its own. In cases of emotional stress, you can apply it automatically.

How does the technique work?

Any skeletal muscle after the strong tension automatically relaxes. Emotional calm comes with this relaxation. It is easy to influence your nervous state by controlling muscles. For this, neuromuscular relaxation was developed. With simple exercises, you can pull yourself together and control your nervous tension.

Psychophysiological techniques of performance are methods for relaxing muscles using exercises and your own mind. For the application of this technique, some convenient conditions are important so that you can relax: no bright light, no tight clothing, no irritating noise. Do not indulge in relaxation with a full stomach, digestion can interfere with relaxation. Jacobson recommends that you drive the muscle to maximum tension for 10-15 seconds, then completely relax it and concentrate completely on that feeling. It is important to learn to recognize feelings of tension and complete relaxation.

The main muscle groups

In his method of neuromuscular relaxation, Jacobson initially included 200 exercises, which allowed to strain all the muscles of the body. Modern psychotherapy believes that the exercises are sufficient for the most basic muscle groups:

• The dominant forearm, the hand (squeeze your hand tightly into the fist, flex the hand as much as possible).
• The dominant shoulder (arm bend at the elbow and strongly push them to any surface).
• Not dominant forearm and hand.
• Not dominant shoulder.
• Upper third of the face (open your mouth and raise your eyebrows high).
• The middle third of the face (wrinkle your nose, frown, squint).
• Lower third of the face (squeeze the jaws, dilute the corners of the mouth).
• The muscles of the neck (lift the shoulders high - to the ears, the chin at this time tilt to the chest).
• Thoracic muscles, diaphragm (take a deep breath, hold your breath, squeeze and squeeze your elbows in front of you).
• Muscles of the abdomen and back (press the abdominal press, remove the shoulder blades, curl your back).
• The dominant hip (keep the knee in a half-bent position, straining the thigh muscles in front and back).
• The dominant shin (pull yourself with your foot, then straighten your fingers).
• Dominant foot (the ankle is pulled out, fingers squeeze).
• Not the dominant thigh.
• Not dominant shin.
• Not the dominant foot.

The word "dominant" means the left for left-handers, respectively, the right one for right-handers.

What is relaxation?

So what is total relaxation? As an example, animals or small children. Everyone remembers how the baby can sleep. For him does not matter the place and time, if he is tired, he falls asleep in any position, his body becomes "as if without bones." Remember how a cat sleeps a sound sleep. You can raise her paw, she will involuntarily fall. Adults eventually accumulate in their body so much stress that they just can not relax like children.

Viewing an interesting film, reading a book does not give a full relaxation. A person simply forgets about what is happening around him, but his body remains tense.

Relaxation by the method of Jacobson deliberately strains groups of muscles, then relaxes them and relieves emotional stresses, the body makes up for the resources spent. Everyone noticed that when you work on wear and tear, when you "fall off your feet", we easily fall into a dream.

Passive neuromuscular relaxation focuses on the signals that come from the striated muscles and the subsequent relaxation of these groups. In this technique, at the beginning of the relaxation cycle, muscle contraction is practically absent.

Instructions for doing exercises

Neuromuscular relaxation according to Jacobson first of all for proper development requires regular implementation. In the first time, the training lasts 15 minutes. The complex contains 12 exercises. It is necessary to master them in turn.

Between exercises, the interval should be at least 4 days. On the first day, do only one exercise, the next only after 4 days. And so on. Thus, muscle memory is trained . Over time, it will automatically turn on to relax, while performing even one exercise from the complex. For such results, it takes at least three months to master the technique. After just a few weeks you will feel good results.

Each exercise must be performed five times. After stress, concentrate attention on the point where the exercise was performed (arms, legs, etc.), feel what is happening there (heat, trembling, tingling).

Do not overdo with muscle tension, you should not feel any pain effects.

Active neuromuscular relaxation is carried out in a calm environment. In class, nothing should distract you. Comfortably sit or lie down, remove glasses, unbutton tight clothes, close your eyes, throw out strange thoughts from your head and proceed.

Neuromuscular relaxation: exercises for the muscles of the legs

• Press your toes on your legs, tighten them more and more. Keep in a state of tension. Relax. In a relaxed state, stay a few seconds. Do not commit any movements. Repeat. Watch for the sensations in the muscles.
• Socks stretch forward, strain, for a few seconds to fix in a stressed state. Relax. Repeat.
• Socks pull on themselves, extremely strain, lock in tension for a few seconds. Relax. Repeat. Listen to your feelings.
• Raise the legs above the floor in an extended position by 15-20 cm. Keep tight in the extended position. Relax and lower.

Muscles of hands

• The right hand is compressed into a fist. Keep in suspense for a few seconds. Relax. The same with the left hand. Then simultaneously at once with both hands. Relax.
• The right arm should be bent at the elbow. Biceps tighten, hold for a few seconds. Relax, stretch your arm. Repeat with the left hand. Then with both hands. Do not forget to observe your own feelings.
• The right hand should strain on increasing - a brush, then a biceps and triceps, simultaneously pressing it into an armrest or a floor. Slowly relax. Do the same with the left hand. Relax. Do the exercise on two hands at once.

Muscles of abdomen and back

• Inhale as deeply as possible, strain the press. Hold your breath and stay in this position. Exhale and relax the abdominal muscles. Repeat.
• Position lying. Raise the pelvis above the floor, while leaning on the heels, shoulders, elbows. Muscles to strain. After a few seconds, relax, sink to the floor. Repeat.
• Position lying on the back. Raise your shoulders slightly above the floor. Rely on the elbows and the back of the head. The muscles are tense, the body is fixed. After a few seconds, relax and sink to the floor.

Muscles of head and face

• Position lying. Raise the head. Pull your chin to your chest. Shoulders do not tear off the floor. Hold the voltage for several seconds. Relax. Repeat.
• Jaws tightly squeeze. Keep in a state of tension for a few seconds. Relax. Repeat.
• Forehead wrinkle, for a few seconds, fix the tension, then relax.
• Tighten the lips tightly. Keep a few seconds in suspense. Relax.
• The tip of the tongue firmly to rest in the sky. To fix so, to support. Remove tension, relax.
• Close your eyes, strain your eyelids. Fix the voltage for a few seconds. Relax.

Final Exercise

Strain all the muscles of the body at the same time (legs, arms, stomach, back, head) for a few seconds. Then completely relax as much as possible. Stay at rest for a few seconds, while breathing deeply and exhaling. Listen to the sensations in the body. There should be heat and a slight tingling in the muscles. Gymnastics is over.