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Jacobson Muscle Relaxatation Technique (Jpmr) (20 Min)
Bushra Mushtaq1* and Ajaz Ahmad Khan2
1 PG Psychaitry Nursing Scholar, India
2 Lecturer Clinical Psychologist, Department of Psychiatry, India
Submission: May 21, 2018; Published: May 25, 2018
*Corresponding author: Bushra Mushtaq, PG Psychaitry Nursing Scholar, India, Email: bushra.mushtaq77@gmail.com
How to cite this article: Bushra M,Ajaz A K. Jacobson Muscle Relaxatation Technique (Jpmr) (20 Min). JOJ Nurse Health Care. 2018; 8(1): 555726. DOI: 10.19080/JOJNHC.2017.08.555726
Requirements of JPMR
Conductive Environment: The setting for relaxation is quiet and of distraction noises. The client Will be kept physically comfortable in a position (Table 1).
General Instruction (Before and During Muscle Relaxation Exercise): This instruction is kept simple and is easily understood by students exposed to jacobson’s progressive muscle relaxation technique and gives them a clear picture of how to co-operate during the exercise regimen.
a. To sit on a chair as comfortably as possible. Keep your body loose ..................... light..................and free.
b. Be calm and comfortable.
c. Keep your eye closed.
d. Avoid stray thoughts.
e. Avoid extra movements of the body.
f. During the part of the exercise cycle tense the muscle tightly and hold for slow count of 5 seconds. (Repeat silently 1001, 1002, 1003,…)
g. During the relation part of exercise cycle relaxes the muscle quickly and completely .let your mind relax and appreciate how relaxed the muscle is feeling for 10 seconds.
h. Try to keep all other muscles relaxed as you exercise specific muscle group.
i. As you exercise from head to toe................ Observe changes like tightness and the development of light and soothing sensations.
j. Relax by taking three deep breaths inhaling through nose and exhaling through mouth after each step.
k. Now make your body completely loose.............light..............and free
l. Let us being your exercise.
