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 durati
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 gong (sound signal) to start tensingABOUT PMR & CO
NTENT OF THE APPEdward 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 moreWith 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 GROUPS1. Right hand and forearm2. Right upper arm3. Left hand and forearm4. Left upper arm5. Forehead6. Upper cheek part and nose7. Lower cheek part and jaw8. Neck9. Chest, shoulders and upper back10. Abdominal11. Buttocks and pelvic floor12. Right thigh13. Right lower leg14. Right foot15, 16, 17 (-> left side)SHORT FORM I: 7 MUSCLE GROUPS1. Right hand, forearm, and upper arm2. Left hand, forearm and upper arm3. Forehead, cheek part, nose and jaw4. Neck5. Chest, shoulders, back, abdominal, buttocks and pelvic floor6. Right thigh, lower leg and foot7. Left thigh, lower leg, and footSHORT FORM II: 4 MUSCLE GROUPS1. Both hands, forearms and upper arms2. Face and neck3. Chest, shoulders, back, abdominal, buttocks and pelvic floor4. Both thighs, lower legs and feetMENTAL FORM: BODY SCANGuided 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 SOUNDSFor 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 alone (without speech) to relax or fall asleep.FOR SLEEPING OR RELAXINGAll exercises can be used to fall asleep or to relax.DURATION OF TENSION & PAUSES FOR RELAXATIONSet your preferred duration of tension and relaxation between the muscle groups.TIMER FUNCTIONAfter the end of the exercise an unlimited time for the music and sounds can be set so that the soft music / sounds will deepen your relaxation. Note for Android 8 (single devices ≤ Android 7):If there are sound issues or the sound stops in standby (timeout), please use the KeepScreenOn mode. For Android 8 this is preset.LISTEN TO A COMPLETE AUDIO SAMPLEA 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
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