Jacobson's Training - Relaxation to Release Tension and De-Stress
Many people don't respond to any type of tension until significant discomfort and, in the worst cases, severe pain occur. For this reason, it's important to maintain a healthy body and incorporate various types of physical activity into your routine. However, it doesn't have to be intense. Discover Jacobson's training, which is a form of progressive muscle relaxation!
What is Jacobson training?
Jacobson training was developed in the 1920s by American physician Edmund Jacobson. The main idea of this form of exercise involves alternating muscle contraction and relaxation.
Understanding the difference between these two states is intended to raise awareness of the negative impact that a state of constant tension, which is also caused by stress, can have on the body's functioning. Currently, Jacobson's meditation, a classical meditation combined with progressive muscle relaxation, is enjoying considerable popularity.
How does Jacobson relaxation training work?
Jacobson's training involves the deliberate tensing and relaxing of specific muscle groups. The goal of this method is to teach you how to consciously control your body, thereby reducing stress.
Jacobson's Progressive Muscle Relaxation
The foundation of Jacobson's training is the aforementioned progressive muscle relaxation. What does this mean in practice? The process of tensing and then relaxing the muscles begins with the lower limbs, moves through the torso, and gradually progresses to the facial muscles.
Jacobson's exercises step by step
We start the exercises with the feet, gradually tensing (for about 5 seconds) and relaxing subsequent muscle groups: calves, thighs, buttocks, abdomen, back, arms, hands, neck and face.
The entire workout typically lasts from a few to a dozen minutes and can be performed daily , preferably in the evening or before bed to achieve a state of internal balance that will facilitate sleep. However, it's important to avoid excessive exertion.
Remember one very important rule, namely to synchronize the contraction of the muscles with the breath – inhale when tense, exhale when relaxed.
Benefits of the Jacobson Training Method
Regular practice of Jacobson's training brings many benefits, both physical and mental . Relaxation exercises:
- help reduce muscle tension,
- improve the quality of sleep and concentration,
- bring better control over your own body,
- affect well-being and support the fight against stress.
Jacobson's relaxation and other relaxation techniques
Jacobson's training stands out from other relaxation techniques for its simplicity and effectiveness. In yoga, we focus on passively observing the body, while during progressive relaxation, we actively work with muscle tension.
The technique proposed by Jacobson can be used as a complement to yoga or Pilates practices , enriching them with an element of conscious relaxation of individual body parts.
It is also an excellent tool for people who are just starting their adventure with relaxation exercises and are looking for a simple, yet effective way to deal with stress.
Contraindications and precautions for the Jacobson technique
Regardless of the type of physical activity undertaken, people with serious musculoskeletal conditions, such as chronic back or joint pain, should always consult a doctor before starting any exercise .
You should be careful during training, even if you do not have any health problems - the muscle tension should be moderate and not cause pain.
To ensure your own safety and dispel any doubts, it is worth consulting a specialist who will offer support in selecting a specific type of exercise to suit your individual needs and capabilities.
How to start Jacobson training?
Jacobson training is considered a relatively easy physical activity that does not require good physical condition or specialized equipment .
All it takes is a willingness to learn and a few minutes a day to practice. To maintain regularity, it's worth setting a fixed time of day – this will make it easier to incorporate practice into your daily routine.
Choosing the right mat and accessories for your workout
Every workout requires proper preparation and the necessary accessories. While advanced equipment isn't necessary for relaxation, a few gadgets will certainly make the exercises more comfortable.
The basic accessory is a suitable mat , which will be useful for various forms of physical activity, such as yoga or Pilates. When choosing a specific model, pay attention to its thickness and the material from which it is made.
Natural rubber is a versatile and attractive solution – it's distinguished by its soft structure, stability, and durability. A good mat should provide safety and support during training, eliminating the risk of slipping. Comfortable, unrestrictive clothing also plays a crucial role in Jacobson's relaxation, so it's worth assembling a multifunctional set.
