JPMR

Jacobson Progressive Muscle Relaxation is a relaxation technique.
It is used to create tension in specific muscles. It has many uses.

1. JMPR

2. Jacobson Progressive muscle relaxation

3. At 5 Years Progressive muscle relaxation (PMR) is one of the simplest and easiest to learn techniques for relaxation. It is a widely-used procedure that was originally developed by Dr. Edmund Jacobson in the early 1920s. Dr. Jacobson published Progressive Relaxation in 1938, detailing this method of relaxation involving alternately tensing and relaxing 14 different muscle groups. OVERVIEW

4. At 5 Years JPMR is a two-step relaxation practice to reduce stress and build awareness of sensations of tension and deep relaxation in various muscle groups. The first step in this practice is to create tension in specific muscle groups and begin to notice what tension feels like in this body part. The second step is to then release this muscle tension and begin to notice what a relaxed muscle feels like as the tension drains away. By moving through the body by alternately tensing and relaxing different muscle groups in a certain order, one builds awareness of how to recognize and differentiate between the associated feelings of a tensed muscle and a completely relaxed one. WHAT IS JPMR?

5. At 5 Years PMR was originally used to treat symptoms of anxiety, but more recently it has been found to be effective for treating tension headaches, migraines, temporo mandibular joint disorder (TMJ), neck pain, insomnia, bipolar disorder, anxiety, backaches, and high blood pressure. PMR is a recommended practice to relax the body and mind at bedtime to fall asleep more easily and get a deeper night sleep. It was rated an effective nonpharmacologic treatment of chronic insomnia by the American Academy of Sleep Medicine (1999). USES

6. At 5 Years BENEFITS OF JPMR Retrieved from Google.

7. At 5 Years Conductive Environment: The setting for relaxation is quiet and of distraction noises. The client Will be kept physically comfortable in a position . REQUIREMENTS FOR JPMR

8. (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. GENERAL INSTRUCTIONS

9. At 5 Years 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................ Observe changes like tightness and the development of light and soothing sensations. j. Relax by taking three deep breaths inhaling through nose and exhaling through mouth after each step. k. Now make your body completely loose.............light.............. and free . l. Let us being your exercise.

10. Retrieved from Google

11. At 5 Years Fists – Clench both fists and hold Biceps – Bend elbows, tense bicep muscles Triceps – Straighten arms, tense muscles in back of arms Forehead – Wrinkle forehead in a frown and hold Eyes – Close eyes tightly and hold Jaw – Gently clench jaw •Tongue – Press against roof of mouth and hold PROCEDURE OF JPMR Tensing time is 5 sec and relaxing time is 10 sec.

12. At 5 Years Lips – Press together and hold Neck – Gently press neck back and hold. Then bring head forward to chest and hold Shoulders – Shrug shoulders as high as you can and hold stomach out as much as possible and hold Lower back – Gently arch up Buttocks – Tighten muscles in buttocks and hold Thighs – Tense by lifting legs off floor and hold Calves – Press toes downward, as if burying them in sand Shins and ankles – Bend feet toward head and hold

13. REFERENCES Monica; Bloch, Boaz; Vadas , Limor ; Arnon , Zahi ; Ziv , Naomi; Kremer, Ilana ; Haimov , Irisst 2012). "The effects of music relaxation and muscle relaxation techniques on sleep quality and emotional measures among individuals with posttraumatic stress disorder".  Mental Illness .  4  (2): 13.  doi:10.4081/mi.2012.e13. PMC 4253375. PMID 25478114. Jain, R., & Jain, S. (2018). Disability in chronic low back pain. Oxford Medicine Online . doi:10.1093/med/9780198834359.003.0076