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    JPMR

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    Nivetha Raamamoorthi
    1) Jacobson Progressive Muscle Relaxation (JPMR) is a relaxation technique developed by Dr. Edmund Jacobson in the 1920s involving tensing and relaxing different muscle groups. 2) JPMR has been a popular relaxation technique in the US for decades and helps individuals learn to distinguish feelings of tension versus relaxation in their muscles. 3) Regular practice of JPMR can provide benefits such as stress relief, relief from headaches and stomach issues, and balanced blood pressure and heart rate. While benefits can be seen after one session, full benefits typically require 6 months of regular practice.

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    © All Rights Reserved
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    JPMR

    Uploaded by

    Nivetha Raamamoorthi
    2K views16 pages
    1) Jacobson Progressive Muscle Relaxation (JPMR) is a relaxation technique developed by Dr. Edmund Jacobson in the 1920s involving tensing and relaxing different muscle groups. 2) JPMR has been a popular relaxation technique in the US for decades and helps individuals learn to distinguish feelings of tension versus relaxation in their muscles. 3) Regular practice of JPMR can provide benefits such as stress relief, relief from headaches and stomach issues, and balanced blood pressure and heart rate. While benefits can be seen after one session, full benefits typically require 6 months of regular practice.

    Original Description:

    Jacobsen's Progressive Muscle Relaxation Technique

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    1) Jacobson Progressive Muscle Relaxation (JPMR) is a relaxation technique developed by Dr. Edmund Jacobson in the 1920s involving tensing and relaxing different muscle groups. 2) JPMR has been a popular relaxation technique in the US for decades and helps individuals learn to distinguish feelings of tension versus relaxation in their muscles. 3) Regular practice of JPMR can provide benefits such as stress relief, relief from headaches and stomach issues, and balanced blood pressure and heart rate. While benefits can be seen after one session, full benefits typically require 6 months of regular practice.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views16 pages

    JPMR

    Uploaded by

    Nivetha Raamamoorthi
    1) Jacobson Progressive Muscle Relaxation (JPMR) is a relaxation technique developed by Dr. Edmund Jacobson in the 1920s involving tensing and relaxing different muscle groups. 2) JPMR has been a popular relaxation technique in the US for decades and helps individuals learn to distinguish feelings of tension versus relaxation in their muscles. 3) Regular practice of JPMR can provide benefits such as stress relief, relief from headaches and stomach issues, and balanced blood pressure and heart rate. While benefits can be seen after one session, full benefits typically require 6 months of regular practice.

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 16

    Jacobson

    Progressive Muscle
    Relaxation
    K VEERAPANDIAN M.A. M.phil.
    K.
    DEPT. OF COUNSELLING PSYCHOLOGY
    MADRAS SCHOOL OF SOCIAL WORK

    Jacobson Progressive Muscle


    Relaxation (JPMR)

    Wh t iis relaxation?
    What
    l
    ti ?
    Relaxation
    Relaxation is the direct
    negative of nervous
    excitement. It is the absence of
    nerve-muscle impulse.
    Edmund Jacobson,
    Jacobson M.D.

    Historical Perspective of
    JPMR
    Edmund Jacobson was a U.S.-trained
    physician.

    Iff muscle
    l tension
    i was significantly
    i ifi
    l
    decreased,, the chance for illness would
    diminish.
    PMR has proved to be a popular
    q in the U.S. for manyy
    relaxation technique
    decades.

    Historical Perspective of
    JPMR
    Through repetitive practice the
    individual quickly learns to recognize
    and
    d distinguish
    di ti
    i h the
    th associated
    i t d
    feelings of a tensed muscle and a
    completely relaxed muscle, which
    helps
    p in inducing
    g Relaxation.

    Symptom Relief
    Stress relief,
    Migraine headache,
    Balanced
    B l
    d blood
    bl d pressure, h
    heartt rate,
    t etc.
    t
    Relief from stomach ulcers

    Time for Mastery

    Usually it takes 6
    months to enjoy the full
    benefits of JPMR but a
    change can be observed
    right
    g from first session.

    Contraindications
    A

    How to do
    JDMR

    Instructions

    Precautions
    Before practicing JPMR, consult with
    your physician if you have a history of
    serious injuries,
    injuries muscle spasms,
    spasms or
    back
    problems,
    because
    the
    d lib
    deliberate
    muscle
    l tensing
    i
    off the
    h
    JPMR procedure could exacerbate
    any of these pre-existing conditions.

    Precautions
    Always practice full JPMR in a quiet place,
    alone, with no electronic distractions, not
    even background music.
    Remove your shoes and wear loose clothing.
    Avoid eating, smoking, or drinking. Its best
    to practice before meals rather than after,
    after for
    the sake of your digestive processes.
    Never practice after using any intoxicants.

    Precautions
    Sit in a comfortable chair if possible. You may
    practice lying down, but this increases the
    likelihood of falling asleep.
    If you fall asleep, give yourself credit for the work
    you did up to the point of sleep
    sleep.
    If you practice in bed at night, plan on falling
    asleep before you complete your cycle.
    Therefore, consider a practice session at night, in
    bed, to be in addition to your basic practice.

    Precautions
    When you finish a session, relax with your
    eyes closed for a few seconds, and then get
    up slowly.
    (Orthostatic hypotensiona sudden drop in
    blood pressure due to standing up quickly
    quickly
    can cause you to faint.

    Some
    S
    people
    l lik
    like to
    t countt backwards
    b k d from
    f
    5
    to 1, timed to slow, deep breathing, and then
    say, Eyes open. Supremely calm. Fully
    alert.

    Precautions
    Be careful not to hurt yourself,
    yourself as
    compared to feeling mild pain.
    C
    Contracting
    the
    h muscles
    l in your feet
    f andd
    yyour back,, especially,
    p
    y, can cause serious
    problems if not done carefully; i.e.,
    gently but deliberately
    deliberately.

    Precautions
    The point here is to really focus on the
    change that occurs as the tension is let
    go. Do this
    hi very ddeliberately,
    lib
    l because
    b
    you are trying
    y
    y g to learn to make some
    very subtle distinctions between
    muscular tension and muscular
    relaxation.

    Precautions
    Make sure you are tension free.
    Make sure your extremities are
    supported.
    d

    Adjust the program to your own pace.


    Dont be impatient and move fast.
    End When I open my eyes, I will feel
    refreshed and alert
    alert..

    Recommended
    Postures
    1. Lying down posture
    2. Sitting in a armed chair (reclining
    chair)

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