Technique Jacobson's progressive relaxation (Bernstein and Borkovec)
First we must learn to identify the muscle groups with whom we work. If we can identify and learn the same muscle groups, the individual can perform a scan to throughout his body for tension.
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Once these muscle groups proceed to learning the art. Here is a summary of the process since it does not try to apply any therapy or flood awareness. The idea is that the subject learn to relax these muscles under excessive activation may be dysfunctional for athletic performance.
To implement the relaxation we have a quiet place, a comfortable chair or bed, and in low light. We must let go of objects that could be troublesome as glasses, clothes too, shoes, watches, etc ... We will go to the bathroom if necessary.
We lay on the couch or bed (with the head slightly higher than the rest of the body) and close our eyes. Deeply yearn before.
1-Upper Extremities: Let progressively closed fists while exerting force with arms and forearms on the bed or chair. We try to achieve maximum tension fists, arms and forearms and endure about 4 seconds while you look at the tension of the muscles in question, we feel the stress and strain, and perhaps even pain. When time passes we begin to relax both arms parallel feeling relief and how to go slack. We relaxed to the maximum extent possible. We should note the difference between previous voltage and current relaxation, deep and enjoyable, it relaxes us. After half a minute of relaxation repeat the sequence, but this time the state of relaxation should extend about one minute, while we feel the pleasure sensations in the muscles.
2-Face: The sequence is as above, raise the most eyebrows, heavy eyelids closed eyes, wrinkle your nose, squeeze the tongue against the palate, strong jaw closed (bite) and pressed his lips . Upon reaching the maximum voltage up to four when we feel the unpleasant sensations like stress and even pain. Over time we began to relax, very slowly, feeling the pleasure of relaxation, we will relax and tension will disappear until we reach the ultimate in relaxation and gives us pleasure and comfort in comparison with the tension of a few seconds earlier. After half a minute of relaxation and having noticed repeated the exercise, but this time keep the relaxation for a minute. 3-Trunk
: Now we focus on the upper chest and lungs. In this group we introduce a broad aspiration tensing and relaxing sunset. Just as we arched shoulders and shoulder blades back, we inhale deeply so that the maximum voltage matches the highest aspiration, and after counting up to four of us relaxing and breathing while. As in the previous groups is essential that we focus on the sensations of relaxation and pleasure that we produce. We relaxed and repeat half minute relaxation extending to about one minute.
Now we do the exercise with the abdomen, but not breathing. Stretch to the maximum, we relaxed for four and remained so for full half a minute, and always feeling the pleasure of relaxation. Repeat with relaxation of one minute.
4-Lower Limbs: Because these muscles are more prone to cramps, we must look for signs indicating the likelihood of cramp. If we perceive danger of cramping stopped immediately. We pressed leg and thighs against the chair or bed while we bend the feet upward and pressed the toes down. We have four and started to relax. This time we keep the state of relaxation a minute and do not repeat the exercise because of the tendency to cramp with stress.
After practice each of the exercises is recommended that you perform some movements performed to stretch muscles.
After two days of practice to separate muscle groups (each session should last between 20 and 30 minutes) we will be incorporating the different groups in each trial until we get achieve them all in one go. This phase should be practiced for two days.
The next step is to mix relaxation without going through the stress, ie, through the sensations of relaxation that we have seen in past practices should be able to evoke the relaxation without comparison with stress. Two days of practice should be sufficient.
By the time we believe we have mastered the technique of Jacobson to relax, we need to incorporate our knowledge in various progressively more difficult postures: sitting, standing, walking., In the street, ...
First we must learn to identify the muscle groups with whom we work. If we can identify and learn the same muscle groups, the individual can perform a scan to throughout his body for tension.
controlled Once these muscle groups proceed to learning the art. Here is a summary of the process since it does not try to apply any therapy or flood awareness. The idea is that the subject learn to relax these muscles under excessive activation may be dysfunctional for athletic performance.
To implement the relaxation we have a quiet place, a comfortable chair or bed, and in low light. We must let go of objects that could be troublesome as glasses, clothes too, shoes, watches, etc ... We will go to the bathroom if necessary.
We lay on the couch or bed (with the head slightly higher than the rest of the body) and close our eyes. Deeply yearn before.
1-Upper Extremities: Let progressively closed fists while exerting force with arms and forearms on the bed or chair. We try to achieve maximum tension fists, arms and forearms and endure about 4 seconds while you look at the tension of the muscles in question, we feel the stress and strain, and perhaps even pain. When time passes we begin to relax both arms parallel feeling relief and how to go slack. We relaxed to the maximum extent possible. We should note the difference between previous voltage and current relaxation, deep and enjoyable, it relaxes us. After half a minute of relaxation repeat the sequence, but this time the state of relaxation should extend about one minute, while we feel the pleasure sensations in the muscles.
2-Face: The sequence is as above, raise the most eyebrows, heavy eyelids closed eyes, wrinkle your nose, squeeze the tongue against the palate, strong jaw closed (bite) and pressed his lips . Upon reaching the maximum voltage up to four when we feel the unpleasant sensations like stress and even pain. Over time we began to relax, very slowly, feeling the pleasure of relaxation, we will relax and tension will disappear until we reach the ultimate in relaxation and gives us pleasure and comfort in comparison with the tension of a few seconds earlier. After half a minute of relaxation and having noticed repeated the exercise, but this time keep the relaxation for a minute. 3-Trunk
: Now we focus on the upper chest and lungs. In this group we introduce a broad aspiration tensing and relaxing sunset. Just as we arched shoulders and shoulder blades back, we inhale deeply so that the maximum voltage matches the highest aspiration, and after counting up to four of us relaxing and breathing while. As in the previous groups is essential that we focus on the sensations of relaxation and pleasure that we produce. We relaxed and repeat half minute relaxation extending to about one minute.
Now we do the exercise with the abdomen, but not breathing. Stretch to the maximum, we relaxed for four and remained so for full half a minute, and always feeling the pleasure of relaxation. Repeat with relaxation of one minute.
4-Lower Limbs: Because these muscles are more prone to cramps, we must look for signs indicating the likelihood of cramp. If we perceive danger of cramping stopped immediately. We pressed leg and thighs against the chair or bed while we bend the feet upward and pressed the toes down. We have four and started to relax. This time we keep the state of relaxation a minute and do not repeat the exercise because of the tendency to cramp with stress.
After practice each of the exercises is recommended that you perform some movements performed to stretch muscles.
After two days of practice to separate muscle groups (each session should last between 20 and 30 minutes) we will be incorporating the different groups in each trial until we get achieve them all in one go. This phase should be practiced for two days.
The next step is to mix relaxation without going through the stress, ie, through the sensations of relaxation that we have seen in past practices should be able to evoke the relaxation without comparison with stress. Two days of practice should be sufficient.
By the time we believe we have mastered the technique of Jacobson to relax, we need to incorporate our knowledge in various progressively more difficult postures: sitting, standing, walking., In the street, ...
The combination of relaxation Jacobson gradually along with the breathing phase (explained in a previous article) get spectacular results in terms of reducing anxiety and relaxation.
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