Progressive Muscle Relaxation
Jacobson's Technique
How to
Working through major muscle groups in sequence — feet, legs, abdomen, hands, arms, face — deliberately tense each group for a few seconds, then release completely and notice the contrast as it relaxes.
Benefits
- Makes the physical sensation of tension versus relaxation unmistakable
- Developed by physician Edmund Jacobson and widely used clinically
- Effective for people who find it hard to relax without a physical task
Practice
10-20 minutes lying down, moving through each muscle group once without rushing to the next.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
