Progressive Muscle Relaxation

SETTING & FEATURES • All exercise forms
• Select Beginner, Advanced or Experienced mode
• Set right or left handed
• Select to practice lying or sitting
• Adjust volume of voice, music & sounds
• Set duration of tension (3-10 sec)
• Set breaks for relaxation (10-40 sec)
• Set a lead time of 10-120 sec
• with / without intro
• Calculate total runtime
• Set timer to continue music / sounds
• 5 music tracks & 22 nature sounds
• Combine 2 nature sounds
• Select a signal sound (gong) to start tensing
• Notification / reminder to practice PMR

ABOUT PMR & CONTENT OF THE APP
Edward Jacobson's Progressive Muscle Relaxation (PMR) - also called Deep Muscle Relaxation (DMR) - is a scientifically recognized relaxation method that helps to get into a state of deep relaxation through muscle tension and relaxation. PMR is a - scientifically proven - very effective relaxation method. It is recommended by doctors and therapists for many symptoms that are mostly stress-related, such as:

• tensions
• migraine or headache
• inner unrest
• sleep disorders
• back pain / pain
• states of excitement,
• anxiety and panic attacks
• high blood pressure
• psychosomatic complaints
• burnout
• stress and much more

With regular practice, you will always find it easier to get into deeper states of relaxation. Once you have enough practice with the long form of PMR (Basic Form: 17 Muscle Groups), you can switch to the short forms with 7 and 4 muscle groups and finally to the Mental form: Body Scan. Then you can relax your body even mentally.

ALL COMMON 4 FORMS OF PMR
• Basic Form (17 muscle groups)
• Short Form I (7 muscle groups)
• Short Form II (4 muscle groups)
• Mental Form (Body Scan)
for Beginner, Advanced and Experienced are taught and practiced in this app.

BASIC FORM: 17 MUSCLE GROUPS
1. Right hand and forearm
2. Right upper arm
3. Left hand and forearm
4. Left upper arm
5. Forehead
6. Upper cheek part and nose
7. Lower cheek part and jaw
8. Neck
9. Chest, shoulders and upper back
10. Abdominal
11. Buttocks and pelvic floor
12. Right thigh
13. Right lower leg
14. Right foot
15, 16, 17 (-> left side)

SHORT FORM I: 7 MUSCLE GROUPS
1. Right hand, forearm, and upper arm
2. Left hand, forearm and upper arm
3. Forehead, cheek part, nose and jaw
4. Neck
5. Chest, shoulders, back, abdominal, buttocks and pelvic floor
6. Right thigh, lower leg and foot
7. Left thigh, lower leg, and foot

SHORT FORM II: 4 MUSCLE GROUPS
1. Both hands, forearms and upper arms
2. Face and neck
3. Chest, shoulders, back, abdominal, buttocks and pelvic floor
4. Both thighs, lower legs and feet

MENTAL FORM: BODY SCAN
Guided relaxation through the whole body, starting from the head to the feet. This guide is the last stage of the PMR, in which the perception is directed to individual parts of the body without tensing them. The relaxation is now only mental. Soothing imaginations will help you.

MUSIC TRACKS & NATURE SOUNDS
For all exercises, you can select among 5 relaxation music tracks and 22 nature sounds. The volume can be adjusted individually. If desired, the music & sounds can also be used without voice to relax or fall asleep.

FOR SLEEPING OR RELAXING
All exercises can be used to fall asleep or to relax.

DURATION OF TENSION & PAUSES FOR RELAXATION
Set your preferred duration of tension and relaxation between the muscle groups.

TIMER FUNCTION
After the end of the exercise an unlimited time for the music / sounds can be set so that the soft music / sounds will deepen your relaxation.

LISTEN TO A COMPLETE AUDIO SAMPLE
A complete audio sample of the entire exercise "Basic Form" with 17 muscle groups (Beginner status) is available with the app's default settings on YouTube - 27 min:
https://www.youtube.com/watch?v=2iJe_5sZ_iM