Progressive muscle relaxation
Progressive muscle relaxation is a self-regulation technique in which you tense and release muscle groups in turn, lowering overall mental tension and anxiety through the body.
Definition
The method was developed by the American physician Edmund Jacobson in the first half of the twentieth century. It rests on the link between muscular and mental tension: relaxing the muscles calms the mind. The athlete tenses a muscle group for a few seconds, then releases it sharply, learning to recognise and let go of tightness.
How it shows up in sport
PMR helps release the physical signs of pre-competition anxiety: shaking, tight shoulders and jaw, stiff movement. Regular practice improves sleep in the run-up to competition and speeds recovery. The athlete also learns to notice excess tension during a performance and shake it off.
Related tests
Anxiety and well-being questionnaires in the tests section help assess your baseline level of muscular and general tension. Retesting after a few weeks of practice shows the change. A specialist can help you find the right practice schedule.
Exercises
The full version of PMR covers around 16 muscle groups, from the hands to the face; over time you learn shortened versions for quick use before the start. Step-by-step audio and written protocols are gathered in the exercises section. Learn the technique in calm training sessions before using it at a competition.
Related terms and issues
PMR is often used together with autogenic training — both are self-regulation methods. It lowers state anxiety and helps with pre-start fever. It is effective against pre-competition anxiety.
FAQ
How long does it take to learn PMR?
The basic skill forms in 2-4 weeks of regular practice. You start with the full version covering every muscle group, then move on to short versions for quick relaxation before the start.
Can I do PMR right before a performance?
Yes, but in a shortened form and only if the technique is already well practised. Don't try it for the first time on the day of an important competition — the effect comes with practice.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.