Jacobson Progressive Muscle Relaxation is a relaxation technique. It is used to create tension in specific muscles. It has many uses.

2. Jacobson Progressive
muscle relaxation

3. At 5 Years
Progressive muscle relaxation (PMR) is one of the simplest
and easiest to learn techniques for relaxation. It is a widely-
used procedure that was originally developed by Dr. Edmund
Jacobson in the early 1920s.
 Dr. Jacobson published Progressive Relaxation in 1938,
detailing this method of relaxation involving alternately
tensing and relaxing 14 different muscle groups.

4. At 5 Years
JPMR is a two-step relaxation practice to reduce stress and build
awareness of sensations of tension and deep relaxation in various
muscle groups.
The first step in this practice is to create tension in specific muscle
groups and begin to notice what tension feels like in this body part.
The second step is to then release this muscle tension and begin to
notice what a relaxed muscle feels like as the tension drains away. By
moving through the body by alternately tensing and relaxing different
muscle groups in a certain order, one builds awareness of how to
recognize and differentiate between the associated feelings of a
tensed muscle and a completely relaxed one.

5. At 5 Years
PMR was originally used to treat symptoms of anxiety, but
more recently it has been found to be effective for treating
tension headaches, migraines, temporo mandibular joint
disorder (TMJ), neck pain, insomnia, bipolar disorder,
anxiety, backaches, and high blood pressure.
PMR is a recommended practice to relax the body and
mind at bedtime to fall asleep more easily and get a deeper
night sleep. It was rated an effective nonpharmacologic
treatment of chronic insomnia by the American Academy of
Sleep Medicine (1999).

6. At 5 Years
Retrieved from Google.

7. At 5 Years
Conductive Environment: The setting for relaxation is
quiet and of distraction noises.
The client Will be kept physically comfortable in a
position .

8. (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.
a. To sit on a chair as comfortably as possible. Keep your body loose
..................... light..................and free.
b. Be calm and comfortable.
c. Keep your eye closed.
d. Avoid stray thoughts.
e. Avoid extra movements of the body.

9. At 5 Years
f. During the part of the exercise cycle tense the muscle tightly and hold
for slow count of 5 seconds. (Repeat silently 1001, 1002, 1003,…)
g. 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.
h. Try to keep all other muscles relaxed as you exercise specific muscle
group.
i. As you exercise from head to toe................ Observe changes like
tightness and the development of light and soothing sensations.
j. 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 .

10. Retrieved from Google

11. At 5 Years
Fists – Clench both fists and hold
 Biceps – Bend elbows, tense bicep muscles
Triceps – Straighten arms, tense muscles in back of
arms
Forehead – Wrinkle forehead in a frown and hold
 Eyes – Close eyes tightly and hold
 Jaw – Gently clench jaw
•Tongue – Press against roof of mouth and hold
Tensing time is
5 sec and
relaxing time
is 10 sec.

12. At 5 Years
 Lips – Press together and hold
Neck – Gently press neck back and hold. Then bring head
forward to chest and hold
Shoulders – Shrug shoulders as high as you can and hold
stomach out as much as possible and hold
 Lower back – Gently arch up
 Buttocks – Tighten muscles in buttocks and hold
Thighs – Tense by lifting legs off floor and hold
Calves – Press toes downward, as if burying them in sand
 Shins and ankles – Bend feet toward head and hold

13. REFERENCES
Monica; Bloch, Boaz; Vadas, Limor; Arnon, Zahi; Ziv,
Naomi; Kremer, Ilana; Haimov, Irisst 2012). "The effects of
music relaxation and muscle relaxation techniques on sleep
quality and emotional measures among individuals with
posttraumatic stress disorder". Mental Illness. 4 (2): 13.
doi:10.4081/mi.2012.e13. PMC 4253375. PMID 25478114.
Jain, R., & Jain, S. (2018). Disability in chronic low back
pain. Oxford Medicine Online.
doi:10.1093/med/9780198834359.003.0076