Progressive Muscle Relaxation (PMR)

Relaxation through tension first – one of the best-known and well-researched relaxation methods.

Alongside autogenic training, progressive muscle relaxation (PMR) is one of the best-known and scientifically best-researched relaxation methods. It was introduced in the USA at about the same time as AT, under the name “Progressive Relaxation”.

Where it comes from

The physician Edmund Jacobson developed PMR as early as the 1920s. Jacobson observed that muscle tension often occurs together with inner restlessness, stress and anxiety. Loosening the muscles therefore goes hand in hand with a feeling of calm.

The aim of PMR is to learn, on the psychological level, to husband our energies and so avoid tension-related complaints.

How it works

It sounds quite logical: relaxation through preceding tension. Muscles can learn wonderfully to relax more quickly. That is also the aim of PMR. Relaxed muscles can have the following effects:

• The central nervous system calms down.
• The heart rate drops.
• Blood pressure drops.

Benefits

PMR is a very easily learned relaxation method.

• It can be used from childhood to old age.
• It is easy to learn and works quickly.
• It is also possible for people who have difficulty concentrating.

When not to practise it

You should not practise PMR if you have:

• a tendency to muscle cramps
• asthma
• slipped discs
• infectious diseases
• heavy menstrual bleeding

Note: This page gives general information about relaxation methods. It does not replace a medical diagnosis or treatment. If you have health problems, please speak to your doctor first.