Progressive Muskelentspannnung - so klappt es auch als Anfänger

Progressive muscle relaxation according to Jacobson - so it works even as a beginner

Relax quickly and easily with Progressive Muscle Relaxation according to Jacobsen 

This is how PMR works for you too 

Progressive muscle relaxation can be used not only for stress, but also as a preventive measure. It is a small “all-rounder”, among other things, it is also effective against sleep disorders, pain and many other complaints.

What exactly is PMR or Progressive Muscle Relaxation?

Progressive muscle relaxation is a method for complete relaxation of the entire body. 

The technique can be traced back to the American physician Edmund Jacobson. Jacobson published the first findings about this method 100 years ago. The positive effects of this method is widely researched.

The principle can be explained quickly. Tightening and then relaxing specific muscle groups is the core of the method. After you tense your muscles, you notice the relaxation more clearly and consciously. Each muscle group you tighten leads to greater relaxation and a slower pulse, breathing becomes calmer, your blood pressure drops.

When can I use PMR?

You can also use the targeted relaxation of your muscles as a preventive measure against stress. The method strengthens your personal competence in dealing with stress. This makes you more emotionally resilient and makes you feel calmer inside, psychological fears and tensions can be released. 

Note: Please avoid Progressive Muscle Relaxation in case of tendon – /- muscle inflammation.

-If you have a mental illness, please consult your physician.

-PMR is used for the following complaints:



-Voice fluctuations

-stress and its consequences e.g. muscle tension 

-Sleep Strengthening, etc.

How often can I use PMR?

In the beginning, regular practice is important. In the beginning, you will need between 10 to 20 minutes per day to make the transfer into everyday life. This way your muscles can learn to relax. Over time, you will be able to relax faster and faster.

The positive effect: You are more stress resistant. 

PMR advantages

PMR is easy to learn, and therefore super suitable for beginners. 

In addition, you don’t need any aids for the exercises, such as a lying mat, etc.

PMR can be performed anywhere and can be quickly incorporated into everyday life.

progressive muscle relaxation instruction

To prepare:

Sit up straight, back straight, feet firmly on the floor. You can keep your eyes open or close them. Breathe calmly, in your natural rhythm, even during the exercises.

About the process:

Hold the tensions between 5-7 seconds. Then abruptly let go and relax for about 15-20 seconds. After that, you tighten the next area. You can repeat each sequence twice. At the end, linger briefly in relaxation. To finish, you can yawn or stretch, or take a deep breath.


Furrow your brow, grit your teeth gently, press your lips together. Hold the tension for a moment and then let go and feel the relaxation spread.


Pull your shoulders towards your earlobes. Hold the tension and then release it. Then feel into the neck and shoulders and let the relaxation flow.

Hands and forearms:

Clench your hands into fists and angle your arms. Hold the tension and then let go. You can vary a lot here: E.g. 2 times only the left arm, 2 times only the right arm or 2 times both arms at the same time. Depending on how much time you want to take here.


Pull your belly button inward and hold the tension. Then release again and feel into the relaxation.


Tighten your thighs and calves, pull your toes up.

Hold relaxation and release it again. Then you start again from the beginning.

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