Progressive muscle relaxation (PMR) according to Edmund Jacobson is a relaxation technique that aims to reduce muscle tension and promote a feeling of relaxation and well-being.

The method is based on the principle that physical relaxation also leads to mental relaxation. Here are the key features of PMR:

 

Tensing and relaxing muscle groups: In PMR, specific muscle groups are specifically tensed and then relaxed again. This helps to develop an awareness of the difference between tension and relaxation in the muscles.

Systematic sequence: The muscle groups are worked in a specific order, usually starting with the feet and progressing to the head.

Short-term tension: Each muscle group is tensed for a short period (5-7 seconds) and then relaxed for 20-30 seconds.

Focus on the sensation: During the exercise, the person concentrates on the sensation of tension and then on the sensation of relaxation. This promotes awareness of physical sensations.

Regular practice: As with most relaxation techniques, regular practice is the key to success. Over time, the exercises can be adapted to different situations.

Use in stressful situations: Once you have learnt the technique, you can use it in stressful situations to relax quickly

 

Progressive muscle relaxation is an effective method for reducing stress and anxiety and can also be used for sleep disorders, headaches and other stress-related complaints.

 

 

Benefits of the method for my work as a coach and management trainer:

 

Stress management: Coachees are often exposed to high levels of pressure and stress. By using PMR, they can learn to reduce physical and mental tension, which leads to better stress management.

Improved decision-making: A relaxed state of mind can promote clarity of thought and thus improve decision-making.

Increased self-awareness: By consciously tensing and relaxing muscle groups, coachees can develop better body awareness. This can lead to improved self-awareness and self-regulation.

Emotional intelligence: The ability to relax and reduce stress can help to better manage emotional reactions. This is particularly important for managers who often have to act in emotionally charged situations.

Promoting resilience: Regular relaxation exercises can increase resilience to stressful situations and thus strengthen the general resilience of coachees.

Improving communication: A relaxed state can help to listen better and communicate more effectively, which is crucial for managers.

Work-life balance: PMR can help coachees to find a balance between professional demands and personal well-being, leading to a better work-life balance.

Personal development in coaching: In coaching, PMR can help to release blockages and put the coachee in a state of openness and receptivity to new perspectives and solutions.

Promotion of general well-being: Regular relaxation exercises can increase general well-being, which can lead to greater satisfaction and productivity at work.