Progressive muscle relaxation

In progressive muscle relaxation (also: progressive muscle relaxation (abbreviated PMR), progressive relaxation ( short PR) or deep muscle relaxation) by Edmund Jacobson is a method in which, by the deliberate and conscious tensing and relaxing specific muscle groups a state deeper relaxation of the whole body is to be achieved. The LCD toggles the individual muscles in a certain order are initially tense, muscle tension is kept short, and then the tension is released. The concentration of the person will be given to the change between tension and relaxation on the sensations associated with these different states. The aim of the process is a reduction in muscle tension below the normal level because of improved body awareness. Over time, the person should learn to bring about muscular relaxation whenever she wants to. In addition to the relaxation of the muscles and other signs of physical restlessness or excitement can be reduced, such as palpitations, sweating or trembling. In addition, muscle tension can be traced and relaxed, thereby reducing pain.

Applications

The method of progressive muscle relaxation is often used as part of a behavioral therapy, for example in the treatment of anxiety disorders, where it comes within the framework of a systematic desensitization to the application. But even with arterial hypertension, headaches, chronic back pain, sleep and stress can achieve good success with progressive muscle relaxation.

Nowadays courses at community colleges as well as in the statutory health insurance are offered, where you can learn the progressive muscle relaxation. However, there is also the possibility of self- training with the help of books and relaxation tapes or CDs. Unclear is whether a musical support may increase the effect of muscle relaxation or must be evaluated as rather distracting.

Clinical evidence and effectiveness

In a meta-analysis published in 1994 66-1985 published trials involving approximately 3000 patients for PMR as an independent (and not only the supportive behavior therapy ) were evaluated therapeutic procedures. In 75 % of the studies were significant symptom improvements, moreover, found improvements in general well-being in 60 %. These were stable. When anxiety and tension states ( including related physical symptoms) is the specific activity of the PMR well documented. The PMR is differentially effective, best in patients with milder symptoms that faced positive from the outset of the effectiveness of PMR. Because of the relative ease of learning and the PMR is called as the most appropriate for clinical practice relaxation process.