Progressive Muscle Relaxation (englisch)

Schritt-für-Schritt Anleitung

1. 1

   Explain to the patient: 'Progressive Muscle Relaxation helps you become aware of physical tension and release it systematically. We will tense and relax different muscle groups.'

2. 2

   Guide: 'Find a comfortable position, sitting or lying down. Close your eyes and take three deep breaths.'

3. 3

   Lead through: 'Clench both fists tightly now... hold the tension...'

4. 4

   Count: '5... 4... 3... 2... 1... and release. Let your hands go completely limp.'

5. 5

   Allow time: 'Notice the difference between tension and relaxation.' (15-20 seconds pause)

6. 6

   Lead through: 'Arms: Bend your forearms and tense your biceps... hold...' Count: '5... 4... 3... 2... 1... release.'

7. 7

   Lead through: 'Shoulders: Raise them toward your ears... hold...' Count: '5... 4... 3... 2... 1... release.'

8. 8

   Lead through: 'Face: Squeeze eyes shut, furrow brow, clench jaw... hold...' Count: '5... 4... 3... 2... 1... release.'

9. 9

   Lead through: 'Abdomen: Tense your stomach as if bracing for impact... hold...' Count: '5... 4... 3... 2... 1... release.'

10. 10

    Lead through: 'Legs: Press knees together, tense thighs... hold...' Count: '5... 4... 3... 2... 1... release.'

11. 11

    Lead through: 'Feet: Point toes upward... hold...' Count: '5... 4... 3... 2... 1... release.'

12. 12

    Watch for: Signs of cramping or pain. If problems occur: reduce tension intensity.

13. 13

    End the exercise: 'Now notice the contrast between tension and relaxation throughout your body. Take a deep breath. Slowly move your fingers and toes. Open your eyes when ready.'

Tipps für die Praxis

• Practice once daily at a consistent time
• Reduce tension intensity if you have muscle pain
• The relaxation phase is more important than the tension phase
• Use this technique before stressful situations

Wissenschaftliche Referenzen

Geeignet bei (ICD-10)