JACOBSON PROGRESSIVE MUSCLE RELAXATION (JPMR)

THEORETICAL UNDERSTANDING:

Progressive muscle relaxation (PMR) is a non-pharmacological method of deep muscle

relaxation, based on the premise that muscle tension is the body's psychological response
to anxiety provoking thoughts and that muscle relaxation blocks anxiety. The technique involves
learning to monitor the tension in specific muscle groups by first tensing each muscle group.
This tension is then released, as attention is directed towards the differences felt during tension
and relaxation.

JPMR technique was developed at the beginning of the 20th century by Edmund
Jacobson, a medical doctor who also practiced psychiatry and psychology. Currently, it could be
said that this technique is one of the most used among therapists in order to create a state of
mental and physical relaxation. It is consider to be one of the most simple ways people can use to
relax on their own, and in doing so obtain excellent results.

Theoretical concepts:

While the empirical usefulness of relaxation techniques seems obvious, they are more
difficult to explain conceptually. Various factors require consideration. Relaxation and
Neuromuscular Control Jacobson stated that neuro muscular patterns are an essential part of the
mental and emotional activities of an individual. The energy expended in a neuromuscular
activity is identical with and not a transformation of the energy of the corresponding mental and
emotional activity. Jacobson argued that it is a fallacy that human ideation Aust. J. Physiotherpist
3, September, 1978 resides entirely in the brain and the nervous system. There are muscular
tensions associated with all mental processes, such as imagery, attention, cognition and so on.
When an organ is active, the muscles which control it are also active. The sensations from
controlling muscles evidently play a useful part in mental processes. Without a faint tenseness
neither imagery nor thought would be sustained. There is a reciprocal interaction between the
tonus in skeletal muscles and in the smooth muscles of the viscera. This tonus affects the higher
nervous system and therefore the tension is associated with emotion. Emotional processes cannot
exist unless they are accompanied by muscular tension. Relaxation, that is, the diminution of the
tension, must bring with it a diminution of emotional or mental processes. Jacobson has
demonstrated, both clinically and experimentally, evidence for his theory. Further evidence to
support his views comes from the behavioural scientists. Wolpe showed that relaxation was an
essential part of systematic desensitization, because it was antithetical to tension states. Hay and
Madders (1971) demonstrated that relaxation therapy coupled with a discussion group was
successful in relieving migraine headaches (presumably partly due to tension) in 69 out of 98
patients.
 This technique is based on the idea that our mental and emotional states affect levels of
muscular response, which in doing so illustrates the relationship between our muscles, our
thinking, and our emotions. Progressive Relaxation turns out to be especially useful for sleep
disorders, since it can easily produce a deep sense of muscluar relaxation, which is essential for
falling asleep. In addition, it is recommended to relieve the stress of daily life and to control
anger and aggression.

The essence of the technique consists of tensing certain parts of the body and then
immediately relaxing them. Paying attention to the sensations of tension followed by relaxation
helps a person experience a pleasant sense of well-being which carries over into their emotional
and mental state. It is very important to really feel these sensations. It’s not just about tensing
and relaxing, but rather learning how to become deeply aware of the sense of contraction and
release that are produced during these movements. And in order to make this technique even
more powerful, many therapists give their clients phrases that help them mentally relax.

Before beginning to explain this technique, we should take in account the minimum
requirements: it can be carried out in any comfortable seated position, but for the first few times
we try it, it is better to be laying down somewhere comfortable, where we know we won’t be
interrupted. At the same time, it is important to take care that our clothing is not too tight,
because it might end up bothering or distracting us. During the practice, we should try to make
an effort to say the phrases we are using to guide ourselves in a steady and rhythmic manner to
insure that our mind is completely focused on whatever phrasing we might have chosen to tell
ourselves. Furthermore, we shouldn’t put too much pressure on ourselves the first few times of
we do this technique, since it’s safe to say that it’s a learning process that takes time, with
mastery coming as we gain more experience.

Requirements of JPMR Conductive Environment:

The setting for relaxation should be quiet and of distraction noises. The client will be kept
physically comfortable in a position.

General Instruction (Before and During Muscle Relaxation Exercise):

This instruction is kept simple and is easily understood by students exposed to Jacobson’s
progressive muscle relaxation technique and gives them a clear picture of how to co-operate
during the exercise regimen.

1. To sit on a chair as comfortably as possible. Keep your body loose .....................

light..................and free.
2. Be calm and comfortable.
3. Keep your eye closed.
 4. Avoid stray thoughts.
5. Avoid extra movements of the body.
6. During the part of the exercise cycle tense the muscle tightly and hold for slow count of
5 seconds. (Repeat silently 1001, 1002, 1003,…)
7. During the relation part of exercise cycle relaxes the muscle quickly and completely. Let
your mind relax and appreciate how relaxed the muscle is feeling for 10 seconds.
8. Try to keep all other muscles relaxed as you exercise specific muscle group.
9. As you exercise from head to toe, observe changes like tightness and the development of
light and soothing sensations.
10. Relax by taking three deep breaths inhaling through nose and exhaling through mouth
after each step. k. Now make your body completely loose.............light.............. and free
11. Let us being your exercise.

PROCEEDURE OF JACAOBSONS PROGRESSIVE MUSCLE RELAXATION

TECHNIQUE Tensing Time Relaxation Time

1. Hands

a) Clench each fist separately (right & left), feel the tension in the fist and forearm respectively
for 5 seconds. Release the fist, relax and feel relaxation for 10 seconds.

2. Arms

a) Bend each arm separately (right &left) up at the elbow and tense the biceps ,keeping the hand
relaxed, feel the tension for 5 seconds . Release the arm, relax and feel relaxation for 10 seconds

b) Straighten the arm separately (right &left) and tense the triceps leaving the lower arms
supported by the chair with the hands relaxed, feel tensing for 5 seconds. Relax and feel
relaxation for 10 seconds.

3. Facial Muscles

a) Wrinkle your forehead; try to make your eyebrows touch your hairline which produces
tension, feel the tension for 5 seconds. Release the eye brows relax and feel relaxation for 10
seconds.

b) Close your eyes and screw the muscles around the eyes for 5 seconds. Release, relax and feel
relaxation for 10 seconds.

c) Tense the jaw by biting the teeth together, feel the tension in the jaw muscles for 5 seconds.
Release, relax and feel relaxation for 10 seconds.

d) Press the tongue hard and flat against the roof of mouth with lips closed notice tension in
throat and feel it for 5 seconds. Release, relax and feel relaxation for 10 seconds.
4. Neck & shoulder

a) Push the head back as far as it will go (against a chair), feel the tension for 5 seconds. Bring
head to its position, relax and feel relaxation for 10 seconds.

b) Bring the head down and press the chin down on to the chest for 5 seconds. Bring the head to
its position, relax and feel relaxation for 10 seconds.

c) Tense shoulder by tightening and shrinking shoulders (Shrug your shoulders up to your ears ),
feel the tension for 5 seconds. Release, relax and feel relaxation for 10 seconds.

5. Chest

Take a deep breath, completely filling the lungs, hold the breath for few seconds and passively
exhale. Relax and feel relaxation for 10 seconds.

6. Stomach

a) Pull in the stomach and tense the stomach muscle for 5 seconds. Release the stomach, relax
and feel relaxation for 10 seconds.

7. Back

a) Arch your back away from the chair feel tension for 5 seconds. Relax and feel relaxation for
10 seconds.

8. Thighs & Buttocks

a) Tens both thigh muscles and buttocks by squeezing muscles together and feel tensing for 5
seconds. Release the muscles, relax and feel relaxation for 10seconds.

9. Lower Legs

a) Point toes towards your head, producing tension in calf muscles, feel tensing for 5 seconds.
Relax and feel relaxation for 10 seconds.

b) Point the toes away from the head, feel the tension for 5 seconds. Relax and feel relaxation for
10 seconds.

10. Toes

a) Relax and feel relaxation for 10 seconds.

11. After Exercises

a) Relax whole body completely for 2 minutes

b) Keep your eyes closed and let yourself remain in the relax position.

c) Open your eyes and enjoy renewed energy, feel relaxed and refreshed.

d) sit up, stretch, and stand up slowly

SHORT VERSION OF JPMR:

Once if one have become familiar with the “tension and relaxation” technique, and have
been practicing it for a couple weeks, one can begin to practice a very short version of
progressive muscle relaxation. In this approach, one learns how to tense larger groups of
muscles, which takes even less time.

These muscle groups are:

1. Lower limbs (feet and legs)

2. Stomach and chest

3. Arms, shoulders, and neck

4. Face

So instead of working with just one specific muscle group at a time (e.g., your stomach),
one can focus on the complete group (stomach AND chest). One can start by focusing on one’s
breathing during the tension and relaxation. When doing this shortened version, it can be helpful
to say a certain word or phrase to yourself as you slowly exhale (such as “relax”, “let go”, “stay
calm”, “peace” “it will pass” etc…). This word or phrase will become associated with a relaxed
state; eventually, saying this word alone can bring on a calm feeling. This can be handy during
times when it would be hard to take the time to go through all the steps of progressive muscle
relaxation.

REFERENCES

Diana elton, G. D. Burrows and G. V., 1978. Relaxation theory and practice, Stanley university
of Melbourne

Bushra M, Ajaz A K. Jacobson Muscle Relaxatation Technique (Jpmr) (20 Min). JOJ Nurse
Health Care. 2018; 8(1): 555726. DOI: 10.19080/JOJNHC.2018.08.555726

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