{"id":1317,"date":"2017-01-31T15:01:54","date_gmt":"2017-01-31T14:01:54","guid":{"rendered":"http:\/\/tecnichementali.com\/?p=1317\/"},"modified":"2017-01-31T15:28:46","modified_gmt":"2017-01-31T14:28:46","slug":"jacobsons-progressive-muscle-relaxation","status":"publish","type":"post","link":"https:\/\/tecnichementali.com\/en\/relaxation\/jacobsons-progressive-muscle-relaxation\/","title":{"rendered":"Jacobson’s Progressive Muscle Relaxation"},"content":{"rendered":"

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Progressive Muscle Relaxation (PMR) is a technique to learn how to control your muscle tension. It was conceived by Edmund Jacobson (Chicago, April 22, 1888 – Chicago, January 7, 1983), a physician who specialized in internal medicine and psychiatry, and dealt with what would be called psychosomatic medicine.\u00a0With his research he showed the connection between an excessive muscle tension and physical and psychological disorders. His most important publications on the method are Progressive Relaxation in 1929 and You Must Relax in 1934.<\/p>\n

Jacobson realized that muscle tension often appeared together with anxiety, stress and fear.\u00a0He became aware that psychic tension led to an increase of muscle tension, that is a shortening of muscle fibers; conversely a muscle relaxation (a reduced muscle tone), entailed a decrease in the activity of the autonomic nervous system, generating a feeling of calm. So the relationship between psyche and soma was working in both directions. That mutual relationship between mental and muscular tension was the very starting point for the development of progressive relaxation.
\nThe method is simple and effective. It\u2019s based on a progressive training whose aim is to notice and change the tension of the various groups of muscles. Acting on these muscles through voluntary contractions that last a few seconds and the subsequent relaxation, it aims at bringing body and mind to a state of quiet. It is therefore a relaxation exercise that proceeds step by step.
\nThrough PMR you can decrease your muscle tension and that induces a state of tranquillity (psychic relief). In turn, this feeling of calm induces a greater muscle relaxation, creating a sort of circular process.
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Calves exercise<\/span><\/h2>\n

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Shoulders exercise<\/span><\/h2>\n

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Progressive Muscle Relaxation (PMR) is a technique to learn how to control your muscle tension. It was conceived by Edmund Jacobson (Chicago, April 22, 1888 – Chicago, January 7, 1983), a physician who specialized in internal medicine and psychiatry, and dealt with what would be called psychosomatic medicine.\u00a0With his research he showed the connection between […]<\/p>\n","protected":false},"author":1,"featured_media":918,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"

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Il Rilassamento Muscolare Progressivo o Tecnica di Jacobson, \u00e8 una tecnica per imparare a controllare lo stato di tensione muscolare. Fu ideata da Edmund Jacobson (Chicago, 22 aprile 1888 \u2013 Chicago, 7 gennaio 1983), un medico\u00a0 specializzato in medicina interna e psichiatria, che si occup\u00f2 di quella che fu poi chiamata medicina psicosomatica. Con le sue ricerche egli dimostr\u00f2 la connessione tra un'eccessiva tensione muscolare e disordini fisici e psichici. Le sue pubblicazioni pi\u00f9 importanti sul suo metodo sono Progressive Relaxation del 1929 e You Must Relax del 1934.<\/span><\/p>

Jacobson si accorse che la tensione muscolare spesso compariva in concomitanza con inquietudine, stress e paura. Realizz\u00f2 che la tensione psichica portava ad un aumento di tensione muscolare (accorciamento delle fibre muscolari); viceversa una distensione della muscolatura (la riduzione del tono muscolare) comportava una diminuzione dell'attivit\u00e0 del sistema nervoso autonomo, generando una sensazione di calma. Quindi il rapporto tra psiche e soma agiva in entrambe le direzioni. Fu proprio questo il punto di partenza per lo sviluppo del rilassamento progressivo, il rapporto reciproco tra tensione psichica e muscolare.<\/span><\/p>

Il metodo, semplice ed efficace, si basa su un allenamento progressivo atto ad avvertire e modificare la tensione dei vari gruppi di muscoli: agendo su questi, tramite contrazioni volontarie di qualche secondo ed il successivo rilasciamento, mira a riportare il corpo e la mente ad uno stato di calma. \u00c8 quindi un esercizio di distensione che procede per gradi.<\/span><\/p>

Attraverso il rilassamento progressivo si agisce sulla diminuzione della tensione della muscolatura che induce uno stato di calma (distensione psichica). A sua volta questa sensazione di calma induce una maggiore distensione muscolare, creando una sorta di processo circolare.<\/span><\/p>

\u00a0<\/p>

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Esercizio dei polpacci<\/span><\/h2>

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