Neuromuscular relaxation by Jacobson as a method of self-regulation. A set of exercises, video, reviews

Neuromuscular relaxation, as described in the American physician Edmund Jacobson - an excellent method of self-regulation, enabling you to relax without the use of sedatives. Psychological stress - the scourge of modern society. Nervous tension has a negative impact not only on health but also on human health.

An alarm condition does not focus on the tasks, leads to distraction, insomnia and depression. Learning how to get rid of emotional tension and everyone can. The method of Jacobson is simple and easy to perform exercises.

The essence of the basic principles and neuromuscular relaxation Jacobson

As a result of psychological stress of daily adult accumulates a reserve of emotional stresses that even before going to sleep, staying at rest, can not feel complete relaxation.

At the beginning of XX century American psychologist and psychiatrist Edmund Jacobson actively engaged in studying the relationship of muscle and mental state of the organism. His research has shown that the full relaxation of muscles helps relieve emotional arousal of the nervous system. Jacobson became the basis for the development of a new technique, called "Progressive muscle relaxation."

Neuromuscular relaxation by Jacobson is a set of exercises designed to stress relief. The exercises consist in a change of the measured voltage and relaxing specific muscle groups.

The method is based on the following principles:

• after a strong stress muscles tend to relax;
• for complete physical relaxation should decline emotional activity, thereby achieving a state of rest.

Exercises designed Jacobson simple and accessible for people with any mobility. Their use in a stressful situation can quickly calm the nervous system and emotions take control. technique is growing in popularity with each passing day.

This is not surprising, because it has a number of advantages:

• efficiency;
• simplicity;
• versatility;
• the rate of achievement.

After 3-4 weeks of regular exercise, action algorithm stored on a subconscious level. In the event of stress relieving emotional stress due to neuromuscular relaxation occurs automatically.

Indications for the application of the top neuromuscular relaxation Jacobson

Neuromuscular relaxation by Jacobson is shown in situations involving the occurrence of severe emotional stress.

For example:

• exams, defense of diploma projects;
  
• the passage of critical interviews, the first working day in office;
• live audience (important for beginners politicians and artists).

For therapeutic purposes it is recommended to perform a set of exercises for people with the following disabilities:

• tendency to panic attacks, increased anxiety;
• presence phobias, difficulties with socialization and adaptation to the new conditions (change of work, residence);
• drug, nicotine, alcohol dependence;
• emotional instability, tendency to aggression.

As a preventive measure neuromuscular relaxation can be useful even for completely healthy people who have work involves raising the moral and material responsibility, or leading a sedentary lifestyle.

Contraindications to implement the neuromuscular relaxation Jacobson

The complex neuromuscular relaxation by Jacobson includes 12 exercises to relax muscles of the legs, arms, abdomen, back and face.

Since the method is universal, the list of contraindications to its destination is minimal and consists of 2 points:

• physical pathology of body parts or internal organs;
  
• age limit: not recommended for children under 12 years.

Useful advice for patients

To improve the efficiency of the complex is to adhere to the following rules:

1. Before the beginning of relaxation you need to get rid of hindering the movement of clothing and footwear, as well as remove the watch, glasses or contact lenses.
2. Before assuming the starting position, it is advisable to do a little warm-up, which will warm up the muscles of legs and arms, lowering your risk of seizures.
3. Each stage of the exercise to produce four accounts: the increase in muscle tension - inspiratory concentration at maximum voltage - breathhold, relaxation - exhale.
4. For maximum muscle tension must be followed by relaxation. Exercise should be repeated 2 times. If there is a feeling of residual stress in the muscles, you can increase the number of repetitions to 7.
   
5. Muscle tension should not be accompanied by convulsions or pain. If this happens, it is necessary to reduce the intensity of exercise, or completely abandon its implementation.
6. To better remember it is recommended to learn the exercises on different muscle groups one by one, with an interval of 4 days. This makes it possible to start muscle memory and a program to bring the performance of each technique to automatism.
7. After each repetition you need to concentrate on the sensations in the same group of muscles that run the exercise.

To perform all the exercises may take 15 to 20 minutes. Conduct a session of neuromuscular relaxation is recommended in a relaxed atmosphere with an appropriate musical accompaniment (sounds of the forest, the sea, music for meditation).

The main set of exercises neuromuscular relaxation Jacobson

The aim of the exercises developed by Dr. Jacobson is a complete relaxation, helps relieve nervous tension.

The complex can be divided into 4 blocks:

• arms and shoulders;
• neck, back of the head area and the facial muscles;
  
• back and belly;
• legs.

Each block contains one to three exercises, which are made in a sitting position. All exercises are performed on a three-stage scheme: strain - feel - relax. Then analyze contrast of a relaxed state of stress. This approach helps to obtain maximum blend of relaxation.

Exercises to relax the arms and shoulder girdle	Squeeze hands into fists. Feel how tense the fingers and forearms. Fix the position for a few seconds, then slowly relax your hand. Up to a limit bend your elbows. Feel the tension of the biceps. Fix the position, and then slowly straighten arms, relaxing them. Raise your shoulders up. To try to achieve the maximum recovery. The highest point of the fixed position sense voltage stretching tendons and muscles of the shoulder girdle and neck. Then slowly lower your shoulders and relax.
Exercises for the neck, nape of the neck area and the facial muscles	Tilt your head down. Try as much as possible to pull the chin to the chest, feel how tense the muscles of the neck. Lock position, then slowly raised his head. Raise your eyebrows as much as possible at the same time straining muscles of the forehead. Feel the tension. Lock position, then relax. Heavily wrinkled his nose. Feel how tense the muscles of the face more harmful. Fix the position, then slowly relax. Tightly clenched teeth. The corners of the lips stretch into a smile. This will cause the voltage grimace cheeks, chin and cheeks. Fix the position, then slowly relax.
Exercises for the back and stomach	Flatten blades as much as possible. Reported at the point of maximum stress, then slowly relax. Next you need to stretch the stomach. Feel the stress of compacted abdominal muscles. Wait a few seconds, then relax.
Exercises for the feet	To rest the heel on the floor and stretch the muscles of the thighs. Feel the muscles come in tone. Fix the position, then slowly relax your feet. Pull socks on. Feel the stretch Achilles tendon and calf muscles tense. Fix the position, then slowly relax your feet. Pull your toes, feel the tension in the plantar muscles and tendons of the foot. Fix the position, then slowly unclench your fingers to relax the foot.

On the Internet you can find several variations of complex neuromuscular relaxation, great composition, but common on the implementation methodology. If any of the proposed exercise causes cramping, abdominal pain or cramps, it must be replaced. Between the blocks need to make a break for 20-30 seconds relaxation.

After completion of the complex of exercises you need to close your eyes and make 2-3 deep breaths. Listen to your feelings, to feel a wave of relaxation moving slowly through the body from the wrists to the shoulders and head. Then, from the back to the abdomen and legs. Before you open your eyes, it is recommended to count slowly backwards from 10 to 1.

Securing result

Neuromuscular relaxation by Jacobson requires self-discipline. The full development of the method is required from 10 to 12 weeks of daily training. In the first month it is recommended to engage in on 2 times a day, in the second, you can go on one-off exercise.

Further studies may decrease the intensity to 2 times a week. If you show enough perseverance, work muscle memory effect, and in the event of stress relaxation mechanism will start automatically.

Opinions of neuromuscular relaxation by Jacobson doctors and patients

Experts believe that the method of Jacobson is ineffective in the event of panic attacks, severe depression and dysphoria. Often, its effect compared with the effect of antipyretic, which takes the temperature, but does not solve the problem. According to doctors neuromuscular relaxation can be considered as a component of adjuvant therapy in the treatment of nervous disorders.

However, even the professionals can not help but recognize the positive impact that this technique has on patients.

Those who have been using neuromuscular relaxation by the Jacobson procedure to deal with stress, insomnia and constant anxiety, speak about it more optimistically. Visitors numerous forums dedicated to discussing the deal with psychological disorders, note positive changes in just a few weeks after the start of classes.

When to wait for the effects of neuromuscular relaxation by Jacobson

The results of the exercise on neuromuscular relaxation depend on the individual patient and the level of overvoltage. In the presence of emotional stress related to family problems, work conflicts or small financial difficulties, the effect may be noticeable within a few weeks.

However, in the case of deep depression and more serious nervous disorders to achieve the desired level of relaxation of this method may be insufficient.

Regular practice of neuromuscular relaxation by the Jacobson method produces a habit to quality rest helps to reduce emotional excitability and increase resistance to stress. This method of self-regulation has a beneficial effect on the strength of mind and body, the quality of life, health, and relationships with others.

Registration of the article: Lozinski Oleg

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