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JPMR Exercise

This document provides instructions for conducting the Jacobson Progressive Muscle Relaxation technique. It describes relaxing the muscles from head to toe in a systematic way, tensing each muscle group for 10 seconds before releasing and feeling the relaxation. The goal is to learn to tense and relax specific muscle groups to help reduce overall tension and promote relaxation.

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Boopathi Raja
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541 views

JPMR Exercise

This document provides instructions for conducting the Jacobson Progressive Muscle Relaxation technique. It describes relaxing the muscles from head to toe in a systematic way, tensing each muscle group for 10 seconds before releasing and feeling the relaxation. The goal is to learn to tense and relax specific muscle groups to help reduce overall tension and promote relaxation.

Uploaded by

Boopathi Raja
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BUDDHI CLINIC - MIND LAB

JPMR EXERCISE
Jacobson Progressive Muscle Relaxation Technique

Requirements:

Conductive Environment: The setting for relaxation is quiet and of


no distraction.

General Instruction (Before and During Muscle Relaxation


Exercise):

This instruction is kept simple and gives a clear picture of how to


cooperate during the exercise regimen.

● Sit on a chair as comfortably as possible.


● Keep your body loose, light, and free.
● Be calm and comfortable.
● Keep your eyes closed.
● Avoid thoughts (most importantly stray and negative thoughts).
● Avoid extra movements of the body.
● During the part of the exercise cycle tense the muscle tightly
and hold for a slow count of 10 seconds. (Repeat silently 1, 2, 3,
4,…10)
● Try to keep all other muscles relaxed as you exercise a specific
muscle group.
● As you exercise from head to toe. Observe changes like tightness
and the development of light and soothing sensations.
● Relax by taking three deep breaths inhaling through nose and
exhaling through mouth after each step (diaphragmatic
breathing).
● Now make your body completely loose/ light and free.

Begin the exercise


Wrinkle your forehead, lift/ try to make your eyebrows touch your
hairline which produces tension, feel the tension for 10 seconds.

Release the eye brows, relax and feel relaxation for 5 seconds.

3 Deep breaths

Close your eyes and tighten the muscles around the eyes as much as
possible for 10 seconds.

Release , relax and feel relaxation for 5 seconds.

3 Deep breaths

Tense the jaw by biting the teeth together , feel the tension in the jaw
muscles for 10 seconds.

Release, relax and feel relaxation for 5 seconds.

3 Deep breaths

Open the mouth as wide as possible and build a tension in the outer
mouth muscles, hold it for 10 seconds.

Release, relax and feel relaxation for 5 seconds.


3 Deep breaths

Press the tongue hard and flat against the roof of the mouth with lips
closed, notice tension in the throat and feel it (OR) Pull the tongue
outside the mouth and hold it for 10 seconds.

Release, relax and feel relaxation for 10 seconds.

3 Deep breaths

Push the head back as far as it will go (against a chair),feel the tension
for 10 seconds.

Bring head to its position, relax and feel relaxation for 5 seconds.

3 Deep breaths

Bring the head down and press the chin down onto the chest for 10
seconds. Bring the head to its position , relax and feel relaxation for 5
seconds.

3 Deep breaths

Tense shoulders by tightening and shrinking shoulders (OR lift your


shoulders up to your ears), hold it, feel the tension for 10 seconds.

Release , relax and feel relaxation for 5 seconds.

3 Deep breaths

Clench both the fists, fold the arms (right & left), tense the biceps and
triceps, feel the tension in the fist and in the arm for 10 seconds

Release the hand and fist, relax and feel relaxation for 5 seconds.
3 Deep breaths

Take a deep breath, completely filling the lungs, hold the breath for a
few seconds and passively exhale.

Relax and feel the relaxation for 5 seconds.

3 Deep breaths

Place your hands over the chest, build tension in your chest and hold
it for 10 seconds. Alternate your hands and build tension in your other
chest, hold it for 10 seconds.

Release , relax and feel relaxation for 5 seconds.

3 Deep breaths

Pull in the stomach and tense the stomach muscle for 10 seconds.

Release the stomach , relax and feel relaxation for 5 seconds.

3 Deep breaths

Tense both thigh muscles and buttocks by squeezing muscles


together and feel tensing for 10 seconds.

Release the muscles, relax and feel relaxation for 5 seconds .

3 Deep breaths

Point toes towards your head, producing tension in calf muscles and
hold it for 10 seconds.

Relax and feel the relaxation for 5 seconds.

3 Deep breaths
Lift both the legs up, point the toes away from the head, feel the
tension for 10 seconds.

Relax and feel the relaxation for 5 seconds.

3 Deep breaths

Fold and tense both the toes, fingers in your legs, hold it for 10
seconds.

Relax and feel the relaxation for 5 seconds.

3 Deep breaths

After Exercises,

Relax the whole body completely.

Keep your eyes closed and let yourself remain in the relaxed position.

Open your eyes and enjoy renewed energy, feel relaxed and refreshed.

Stand up, stretch, sit and stand up slowly.

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