Jacobson Relaxation Exercises

2Comments Oct 6, 2010 | By Joshua McCarron Joshua McCarron has been writing both online and offline since 1995. He has been employed as a copywriter since 2005, and in that position has written numerous blogs, online articles, websites, sales letters and news releases. He is currently a contributor to eHow and Livestrong.com. McCarron graduated from York University in Toronto with a bachelor's degree in English in 1994.

Photo Credit sweet girl with closed eyes image by ennavanduinen from Fotolia.com Jacobson relaxation exercises, also known as "progressive muscle relaxation," were developed by Dr. Edmund Jacobson as a way of relieving tension in people who have anxiety linked to muscle tension. Jacobson relaxation exercises are best done for 20 minutes per day, at regular times in a quiet, relaxing spot, on an empty stomach. Your body must also be supported well, as on a couch or in a recliner.

Breathing

Throughout the exercises, remember to breathe deeply from your abdomen. Close your eyes and don't hold your breath. Try to exhale as you release each contraction and visualize your tension floating away.

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Hands

Your hands are involved in most actions you take on a day to day basis. Driving, holding kids, working on computers and lifting objects can all take their toll on your hands. To relax your hands with progressive muscle relaxation, sit or lie in a relaxed position, make a fist with both of your hands and clench them as tightly as you can. Hold the clench for seven to 10 seconds, then release. Rest for 15 to 20 seconds, then turn your focus to your biceps.

Biceps

Your biceps are the muscles located on the front of your upper arms, between your shoulder and elbow. To perform the progressive muscle relaxation exercise, bend your forearms toward your

shoulders with both arms and tightly contract your biceps. Hold for seven to 10 seconds, then release the contraction. Rest for 15 to 20 seconds, then balance out the arms with the triceps exercise.

Triceps

Your triceps are the muscles on the back of your upper arms. Triceps are used in pressing movements such as push ups, or just pushing yourself up out of a chair. To contract your triceps, straighten out your arms behind you, so that your elbows are locked. Squeeze the triceps in a tight contraction for seven to 10 seconds, then relax. Rest for 15 to 20 seconds, then move on to release tension in your head and face area.

Forehead

Much of the tension experienced throughout the day may end up settling around your forehead area. Performing Jacobson exercise on your forehead can help relieve tension. Raise your eyebrows as high as you can, then hold for seven to 10 seconds. Lower your eyebrows back to their normal position when you are finished. Rest for 15 to 20 seconds, then continue with the shoulders.

Shoulders

Many people carry tension in their shoulders from the stress of daily life. To relax the shoulder area, raise your shoulders up toward your ears and squeeze the muscles tightly for 7 to 10 seconds. Lower them back down, then rest for 15 to 20 seconds, before continuing with relaxation of the neck.

Neck

The neck is another place that tension seems to pile up and cause problems. To ease the tension, bend your head backward, as if you are trying to touch the back of your head to your back. Move slowly and gently, so you don't cause an injury. Hold your head back for seven to 10 seconds, then relax. Perform this exercise twice if you carry a lot of tension in your neck. Rest for 15 to 20 seconds after each set, then work on your eyes.

Eye Area

If you work at a computer all day, or have to do a lot of reading, relaxing the muscles surrounding your eyes can help ease pain and help refresh you for the next day. To relax the area around your eyes, close them tightly, imagining your tension flowing out of your body. Hold them closed for seven to 10 seconds, then open them up. Rest for 15 to 20 seconds, then relieve the tension in your jaw.

Jaw

Many people unintentionally clench their jaws when driving, working or sleeping, and the muscles can get sore and stiff. To relieve tension in your jaw, open your mouth as wide as you can. Hold it open for seven to 10 seconds, then abruptly close it, leaving your lips slightly parted and jaw hanging loose. Rest for 15 to 20 seconds, then continue with the next exercise if you choose to do more, or sit quietly for a few moments and breathe deeply before carrying on with your day.

Read more: http://www.livestrong.com/article/272424-jacobson-relaxation-exercises/#ixzz29XfiA5IY