JACOBSON

PROGRESSIVE Yamini Johri

Amity University, Noida

MUSCLE M.A. Clinical Psychology

1st semester.

RELAXATION
Jacobson progressive muscle relaxation technique is used in the area of
stress reduction. It focuses on relaxation and tightening of muscle groups in
a sequence. A person along with this exercise, becomes aware of his own
physical body and sensations.
 Jacobson Progressive Muscle Relaxation
Introduction:
Jacobson’s Relaxation Technique (also known as Progressive Relaxation Therapy) focuses on
relaxing and tightening muscle groups but in a particular sequence. It concentrates on specific
areas so that the person becomes aware of his physical body and sensations. Dr. Edmund
Jacobson invented this technique in 1920’s to help people overcome anxiety. He believed that
muscle relaxation could relax the mind too. Navjeevan is one of the best Drug Rehabilitation
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Requirement:
A setting where the person can be relaxed, quite and free from any distractions.
General instructions given:
The instructions were kept simple enough for client to grasp to avoid confusion. It gave them
a clear picture of how to co-operate during the exercise regimen.
Following are some instructions that were provided:
i) To sit as comfortably as possible, either on a chair or anywhere they feel
comfortable enough.
ii) Be calm and comfortable
iii) Keep your eyes closed
iv) Avoid stray thoughts
v) Avoid moving body parts unnecessarily
vi) During the cycle of exercise, tense your muscle tightly and hold till the count of 5
seconds. While holding the posture count silently like 1001,1002, 1003, and so
on)
vii) During the relaxation, relax the muscles completely and appreciate the how
relaxed your muscle feel for 10 seconds.
viii) Try to keep only specified muscle group engaged and let the others relax.
ix) As you exercise from head to toe, observe changes like development of light and
soothing sensations.
x) Relax by taking 3 deep breaths, inhaling through nose, and exhaling through
mouth after each step.
xi) Leave your body completely loose, light, and free.
xii) Let us begin with your exercise.
Procedure:
The client was asked to
Take a comfortable position, lie down on bed, or sit on a chair. With all the body parts
loose and light. Be calm and keep your eyes closed. As you conduct as told,
concentrate on the feelings from within the muscle and body. Observe the changes

1) Hands
 Clench your fists separately, feel the tension in your hand and forearm for 5
seconds. Release and relax for 10 seconds.
2) Arms
 Bend arms separately up at the elbow and tense the biceps, keep the hand
relaxed. Feel the tension in bicep for 5 seconds. Release and relax for 10
seconds.
 Straighten both arms separately and tense the triceps, hold the tension for 5
seconds. Release and relax for 10 seconds.
3) Face Muscles
 Wrinkle your forehead as if you are tensed, try to touch your eyebrows to your
hairline. Feel the tension for 5 seconds. Release and relax for 10 seconds.
 Close your eyes and tighten your muscles around the eyes. Hold for 5 seconds.
Release and relax for 10 seconds.
 Clench your teeth together and tighten your jaw. Feel the tension for 5
seconds. Release and relax for 10 seconds.
 Press your tongue hard and flat against roof of your mouth with your mouth
closed, feel the tension in throat. Hold it for 5 seconds. Release and relax for
10 seconds.

4) Neck and Shoulder

 Put your head back as far it can move. Feel the tension for 5 seconds. Release
and relax for 10 seconds
 Bring your head down and press the chin on your chest. Feel the tension for 5
seconds. Release and relax for 10 seconds.
 Tighten your shoulders up to your ears and hold the tension for 5 seconds.
Release and relax for 10 seconds.
5) Chest
 Completely fill your lungs with air. Hold the breath for few seconds and
passively exhale. Release and relax for 10 seconds.

6) Stomach
 Pull your stomach in and tense the muscles around the stomach for 5 seconds.
Release and relax for 10 seconds.

7) Back
 Arch your back from the chair. Feel the muscle tension for 5 seconds. Release
and relax for 10 seconds.
 8) Thighs and Buttocks
 Tense both thigh and buttock muscles as tightly as you can by squeezing
muscles together. Feel the tension for 5 seconds. Release and relax for 10
seconds.

9) Lower Legs
 Tense your calf muscles by pointing your toes by pointing your toes towards
your head. Feel the tension for 5 seconds. Release and relax for 10 seconds.
 Point the toes away from your head and feel the tension for 5 seconds. Release
and relax for 10 seconds.
10) Toes
 Relax and feel for 10 seconds.

11) After Exercise

 Relax the whole body
 Keep your eyes closed and remain in relaxing position
 Open your eyes and enjoy renewed energy, feel relaxed.
 Sit up, stretch muscles, and stand up slowly.

Client review of the exercise:

As the exercise was over, the client claimed to have felt the feeling of relief and calmness in
her body. According to her the muscles in her back and shoulders were achy before the
exercise and once the exercise was over, she felt a lot less pressure on her muscles and felt
fresh in her mind as well. She claimed to have gain perspective over certain things that were
bothering her. Also, she felt her breathing becoming synchronised now which earlier was
very disruptive. It was also seen that the tension from her forehead was released too. There
were points where she said, she felt a little uncomfortable i.e., when she was asked to arch
her back. Other than that, the overall experience was satisfactory, and she was willing to do
the exercise again in future.