Pioneered by Dr. Edmund Jacobson, the Jacobson exercise method focuses on a practice known as progressive muscle relaxation. This technique involves tensing and releasing muscles, to relieve tension. Elite athletes and chronic pain sufferers have used these techniques to improve performance and relieve pain. While the entire Jacobson method involves more than 200 relaxation exercises, performing even a few sequentially can offer benefits, according to HypnoGenesis magazine.
Technique Tips
Because Jacobson's exercises do require muscle flexing to create tension, avoid tensing muscles that cause you to experience pain when tensing. The exercises should not feel painful, but instead should feel relaxing. You do not need a significant amount of space to perform these exercises, but it is best to be in a comfortable position with minimal noise and distractions. Before beginning the exercises, take a few deep, cleansing breaths to help focus your mind on the work ahead. Because each exercise requires you to hold the tensed muscle for a period of seven to 10 seconds, you may wish to count "one-thousand-one, one-thousand-two," etc. in your head.
Head and Arms
While in a seated position, close your eyes and focus on tensing the forehead. Hold for 10 seconds, then release. Continue tensing and relaxing down your face, squeezing your eyes, mouth and jaw. Next, lift the shoulders to your ears, tensing them and then releasing them. Clench your right hand to tighten the muscles in the lower arm. Release and then clench the muscles of your upper arm. Repeat the exercise with your left hand. Now concentrate on your back muscles, squeezing your shoulders blades together. Tense these muscles for 10 seconds and then release. Take a few deep breaths in and out to complete the head and arms exercises.
Abdomen and Lower Body
Like the upper body, Jacobson's exercises require you to tense the muscles of the body for 10 seconds and then release them. Start with the upper back muscles, tensing between the shoulder blades and moving down to the lower back. Relax and then tense the stomach muscles, breathing deeply as you tense the muscles, feeling the tension leave your body as you release them. Now tense the upper leg muscles, holding the thigh muscles tight and then release them. Move down to the lower leg, tensing the calf muscle, holding for 10 seconds and then releasing it. Move down to the toes, tensing the muscles of your feet and then releasing them. Take deep breaths in and out as you open your eyes. Perform some additional stretches as you stand. Your muscles should feel completely relaxed.
Time Frame
When combining the upper and lower body exercises together, the total Jacobson's exercises may take between 20 and 30 minutes to perform. With frequent practice, you may be able to accelerate this progression to within 15 to 20 minutes. The goal should be to move from one movement to the next as fluidly as possible. If you are hoping to expedite the exercises, record yourself reading the exercises.
