首页 — 世界各地的自我护理与传统疗法 — 心灵

Progressive muscle relaxation (Jacobson)

Progressive Muskelrelaxation

本条正文为英语。其他语言的翻译尚在准备中。

收录并不等于推荐。

由来: Clinically spread in the United States and Europe · 系统: A contemporary relaxation method · 心灵

这是什么

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.

简短入门（不是治疗指示）

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.

常与此项一起提到的不适或目的

• 紧张或不安
• 失眠
• 头痛
• 腰痛
• 肩颈僵硬

相关症状的视频

• 紧张性头痛
• 腰痛
• 肩颈僵硬

调查笔记（并不承诺效果）

B：有随机对照试验或系统综述，但记述较有限、对象较窄，或研究质量有限

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.

出处

• 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