10 Session PMR Training
During our 10 Sessions you will learn to safely use Progressive Muscle Relaxation. This includes besides a Step-by-step Training, also different variations of PMR and other techniques, which can be a useful addition to you own daily relaxation routine.
What is Progressive Muscle Relaxation (PMR)?
The book “You must relax” by the American physiologist and internist Edmund Jacobson (1888 – 1983) was published in 1934. It was aimed at non-professionals and patients and aimed to introduce the concept of progressively achieving the whole body to relax by systematically flexing and relaxing the muscles of the body.
One session of Progressive Muscle Relaxation (PMR), as we know it today, took very long and was overly complicated. It was meant to be taught over the course of 56 sessions, each taking several hours.
Later, the number of muscle groups was reduced to sixteen by Bernstein and Borkovec (1973) which could be taught over 10 sessions. This version of the procedure is much shorter and easier to learn. Usually an administration of the 16 muscle groups takes about 30 minutes.
What do I take home?
During our PMR training we will apply the principles of Bernstein and Borkovec, but instead of repeating the same exercises each week, we are consecutively reducing the number of muscle groups further by including more muscles in each tension interval (reducing from 16 to 7 and later to 4 muscle groups).
At the end of the course you will be able to administer progressive relaxation by yourself and thereby induce a deep state of relaxation wherever and whenever you need it.
10 Hour PMR Training
🔷 The Introduction of PMR
🔹 Application of the PMR for 16 muscle groups
🔹 Application of the PMR for 7 muscle groups
🔹 Application of the PMR for 4 muscle groups
🔷 Each session starts & ends with an varying intro & outro section
🔹 Light, activating exercises after the deep relaxation (e.g. Qi-gong)