홈 — 세계의 셀프케어와 전통 요법 — 마음

Progressive muscle relaxation (Jacobson)

Progressive Muskelrelaxation

이 항목의 본문은 영어입니다. 다른 언어 번역은 준비 중입니다.

게재는 권장이 아닙니다.

유래: Clinically spread in the United States and Europe · 계통: A contemporary relaxation method · 마음

어떤 것인가

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.

짧은 안내（치료 지시가 아닙니다）

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.

이와 함께 자주 挙げられる 증상·목적

• 스트레스·불안
• 불면
• 두통
• 요통
• 어깨 결림

관련 증상의 영상

• 긴장성 두통
• 허리 통증
• 어깨 결림

조사 메모（효과를 약속하지 않습니다）

B: 무작위 비교 시험이나 체계적 문헌고찰이 있으나, 보고는 크지 않고, 대상이 한정적이거나 연구 질에 한계가 있다

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.

출처

• 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