Jacobson Muscle Relaxatation Technique (Jpmr) (20 Min)

General Instruction (Before and During Muscle Relaxation Exercise): This instruction is
kept simple and is easily understood by students exposed to jacobson’s progressive muscle
relaxation technique and gives them a clear picture of how to co-operate during the exercise
regimen.
a. To sit on a chair as comfortably as possible. Keep your body loose, light and free.
b. Be calm and comfortable.
c. Keep your eye closed.
d. Avoid stray thoughts.
e. Avoid extra movements of the body.
f. During the part of the exercise cycle tense the muscle tightly and hold for slow count
of 5 seconds. (Repeat silently 1001, 1002, 1003,…)
g. During the relation part of exercise cycle relaxes the muscle quickly and
completely .let your mind relax and appreciate how relaxed the muscle is feeling for
10 seconds.
h. Try to keep all other muscles relaxed as you exercise specific muscle group.
i. As you exercise from head to toe.
j. Observe changes like tightness and the development of light and soothing sensations.
k. Relax by taking three deep breaths inhaling through nose and exhaling through
mouth after each step.
l. Now make your body completely loose.............light..............and free
m. Let us being your exercise.

Relaxa
SN PROCEEDURE OF JACAOBSONS PROGRESSIVE Tensing tion
O. MUSCLE RELAXATION TECHNIQUE Time Time
1. Hands
Clench each fist separately (right & left), feel the tension in
a the fist and forearm 5 sec 10
) respectively for 5 seconds sec
Release the fist , relax and feel relaxation for 10 seconds
2. Arms
Bend each arm separately (right &left) up at the elbow and
a tense the biceps ,keeping the 5 sec 10
) hand relaxed, feel the tension for 5 seconds . sec
Release the arm , relax and feel relaxation for 10 seconds
Straighten the arm separately (right &left) and tense the
b triceps leaving the lower arms 5 sec 10
) supported by the chair with the hands relaxed, feel tensing sec
for 5 seconds.
 Relax and feel relaxation for 10 seconds
Facial
Muscles
Wrinkle your forehead; try to make your eyebrows touch
a your hairline which produces tension ,feel the tension for for 5 sec 10
) 5 seconds. Release the eye brows relax and feel relaxation sec
for 10 seconds.
Close your eyes and screw the muscles around the eyes for
b 5 seconds. 5 sec 10
) Release , relax and feel relaxation for 10 seconds. sec

Tense the jaw by biting the teeth together , feel the tension
c in the jaw muscles for 5 seconds. 5 sec 10
) Release, relax and feel relaxation for 10 seconds. sec
Press the tongue hard and flat against the roof of mouth with
d lips closed notice tension in 5 sec 10
) throat and feel it for 5 seconds. sec
Release, relax and feel relaxation for 10 seconds.
3. Neck &
shoulder
Push the head back as far as it will go (against a chair),feel
a the tension for 5 seconds. 5 sec 10
) Bring head to its position, relax and feel relaxation for 10 sec
seconds.
Bring the head down and press the chin down on to
b the chest for 5 seconds. Bring the head to its 5 sec 10
) position , relax and feel relaxation for 10 seconds. sec
Tense shoulder by tightening and shrinking shoulders (
c Shrug your shoulders up to your ears ), feel the tension for 5 sec 10
) 5 seconds. sec
Release , relax and feel relaxation for 10 seconds.
4. Chest
Take a deep breath, completely filling the lungs, hold the
a breath for few seconds and 5 sec 10
) passively exhale. sec
Relax and feel relaxation for 10 seconds.
5. Stomach.
Pull in the stomach and tense the stomach
a muscle for 5 seconds. Release the stomach , 5 sec 10
) relax and feel relaxation for 10 seconds sec
6. Back
Arch your back away from the chair feel tension for 5
a seconds. 5 sec 10
) Relax and feel relaxation for 10 seconds. sec
7. Thighs & Buttocks
Tens both thigh muscles and buttocks by squeezing muscles
a together and feel tensing for 5 seconds. 5 sec 10
) Release the muscles, relax and feel relaxation for 10seconds sec
.
8. Lower
Legs
Point toes towards your head, producing tension in calf
a muscles, feel tensing for 5 seconds. 5 sec 10
) Relax and feel relaxation for 10 seconds. sec
Point the toes away from the head, feel the tension for 5
b seconds. 5 sec 10
) Relax and feel relaxation for 10 seconds sec
9. Toes
a) Relax and feel relaxation for 10 seconds . 5 sec 10
sec
10. After
Exercises
a Relax whole body completely.
)
b Keep your eyes closed and let yourself remain in the relax 2min
) position. relaxation
c Open your eyes and enjoy renewed energy, feel relaxed and
) refreshed.
d sit up, stretch, and stand up slowly
)