You've surely heard of the meditation, of the various techniques to focus attention such as the mindfulness or other practices in which you take a breath, you become aware of yourself and can for a moment forget your daily worries.
But focusing more on the muscle issue, which obviously plays a fundamental role in the mind, we will talk about the Jacobson technique. Edmund jacobson was an American psychologist who applied the principles of this science to medicine by discovering that the psyche influences the body and vice versa. For this reason and for a long time of preparation, developed a wide muscle tension and strain technique to promote relaxation and thus be able to eliminate even small muscle contractures.
This technique is based on a conjunction of 16 muscle groups, which are tensed and relaxed according to the instructions of the therapist. In addition to focusing attention on these parts of the body, the session has three phases: tension-relaxation, review of the already stressed muscles and awareness of their current state and finally a brief mental relaxation. In total it is 10-15 minutes of relaxation that can be repeated up to even three times a day. Thus, you observe that in reality we do not even realize the tension accumulated throughout the day (in the shoulders, in the legs, in the hands, etc.)
Therefore, very satisfactory results have been seen in people who perform this practice daily and who suffer depression or other pathologies related to anxiety disorders. In addition, it has also been applied experimentally to professionals who work in health areas (doctors, nurses) and who have greater stress at work or burn out syndrome, according to studies by Téllez Sánchez, Ana María. (2013).
Therefore, it is very important to incorporate the habit into your daily routine and be constant, so you can improve your selfconcept, set goals and observe your evolution. This technique can be done freely with an audio that is attached in the bibliography below, but always paying reliable attention to the instructions that the therapist gives, to avoid injuries or bad postures..
The data provided on progressive physical relaxation being confirmed. Why not do it? There are many benefits and it is only ten minutes.
BIBLIOGRAPHY:
Téllez Sánchez, Anna María. (2013). Jacobson breathing technique to reduce stress for intensive care unit nurses.
Relaxation with Santiago Pacín, link available at:
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