Progressive muscle relaxation relieves stress in the job

Progressive muscle relaxation relieves stress in the job



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Progressive muscle relaxation counteracts stress at work
The psychological stress in the job is often considerable and the stress is often reflected in physical complaints or mental problems. Here, relaxation methods are required that can be carried out quickly and easily. For example, progressive muscle relaxation according to Jacobson offers help, according to the current AOK announcement.

Stress is a common problem in everyday life - both at work and privately, reports the AOK. "But everyone can learn to cope better with stress by calming down physically and mentally after hectic phases," the health insurance company continues. Small relaxation exercises that can be carried out anywhere are in demand here. According to the AOK, progressive muscle relaxation is particularly suitable.

Stress causes many health problems
Permanently excessive stress at work can lead to considerable health problems. In particular, the significant increase in mental illnesses such as depression or adjustment disorders will often be associated with occupational stress. A reduction in stress is therefore imperative from a health point of view. Various relaxation techniques can help here. One is the so-called progressive muscle relaxation according to Jacobson. "This method is easy to learn and can be used anywhere," reports the AOK.

Exercises for progressive muscle relaxation
The progressive muscle relaxation exercises can be performed while sitting or lying down. The AOK recommends that you proceed as follows: First close your right hand into a fist, then tighten your hand and forearm and relax again. Then bend your right forearm slightly and press your elbow against the armrest of a chair. Keep your hand and forearm loose. Both exercises are then repeated with the left side. This is followed by exercises in the area of ​​the forehead (pulling the eyebrows up or towards the middle), the upper cheek area and nose (squinting eyes and curling nose) as well as the lower cheek area and jaw (gently press teeth together and pull the corners of the mouth outwards). After tightening, the various muscle groups should always be relaxed again, explains the AOK.

Relaxation techniques can be carried out during work breaks
The recommended relaxation exercises in the area of ​​the neck and neck go further, whereby the chin is inclined towards the neck and the back of the head is pressed against an imaginary headrest. For muscle relaxation of the chest, shoulder or upper back, the shoulder blades are pulled back and the chest is pushed forward, reports the AOK. Both shoulders could also be pulled up to the ears, kept short and then released again.

With the abdomen, the abdominal muscles are pulled inwards and we gently push the lower back backwards, the AOK continues. Then the legs follow, one by one pressing the heel to the ground on the one leg, the tips of the toes pulled up, and the lower leg, thigh and gluteal muscles tensed. Then the other leg follows. “These short forms of progressive muscle relaxation can also be used during a work break. It takes a bit of practice, but with this method you can quickly relax and recharge your batteries almost anywhere, ”concluded the AOK. (fp)

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