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Progressive muscle relaxation (Jacobson)

Progressive Muskelrelaxation

A listing is not a recommendation.

Origin: Clinically spread in the United States and Europe · Tradition: A contemporary relaxation method · Mind

What it is

A method of tensing each muscle group lightly and then letting it go, in order to notice tension and lower arousal of body and mind. It is also a component of CBT for insomnia.

A short introduction (not a treatment instruction)

1. In a quiet place, work from the feet toward the face (or the reverse).
2. Tense lightly for about five seconds, then let go for 20 to 30 seconds (a Mayo Clinic guide).
3. For a painful area, do not tense; use the imagination only.

Symptoms or aims often mentioned with this practice

• Stress or unease
• Sleeplessness
• Headache
• Low back pain
• Stiff shoulders

Related symptom videos

• Tension-type headache
• Low back pain
• Stiff neck & shoulders

Research notes (this is not a promise of effect)

B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited

NCCIH mentions it as a relaxation method, including for unease and sleeplessness (on its own the evidence is modest to low-quality) and chronic low back pain (low to moderate quality). Harm is generally small. It is also used as part of CBT-I.

Sources

• NCCIH: Relaxation Techniques: What You Need To Know
• NCCIH: Sleep Disorders and Complementary Health Approaches
• NCCIH: Low-Back Pain and Complementary Health Approaches
• Mayo Clinic: Relaxation techniques