SETTING FEATURES

• All train forms

• Select Beginner, Advanced or Experienced mode

• Set proper or left handed

• Select to apply lying or sitting

• Adjust volume of voice, music sounds

• Set length of rigidity (3-10 sec)

• Set breaks for leisure (10-40 sec)

• Set a lead time of 10-120 sec

• with / with out 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 begin tensing

ABOUT PMR CONTENT OF THE APP

Edward Jacobson's Progressive Muscle Relaxation (PMR) - also referred to as Deep Muscle Relaxation (DMR) - is a scientifically acknowledged relaxation methodology that helps to get right into a state of deep leisure through muscle rigidity and rest. PMR is a - scientifically proven - very effective rest methodology. It is really helpful by medical doctors and therapists for a lot of symptoms that are largely stress-related, such as:

• tensions

• migraine or headache

• internal unrest

• sleep disorders

• again pain / pain

• states of pleasure,

• anxiousness and panic attacks

• excessive blood pressure

• psychosomatic complaints

• burnout

• stress and much more

With common practice, you will all the time find it simpler to get into deeper states of relaxation. Once you've sufficient follow with the lengthy form of PMR (Basic Form: 17 Muscle Groups), you possibly can switch to the quick types with 7 and 4 muscle groups and eventually to the Mental type: Body Scan. Then you'll be able to chill out 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 on this app.

BASIC FORM: 17 MUSCLE GROUPS

1. Right hand and forearm

2. Right upper arm

3. Left hand and forearm

4. Left higher arm

5. Forehead

6. Upper cheek part and nose

7. Lower cheek half and jaw

8. Neck

9. Chest, shoulders and upper back

10. Abdominal

11. Buttocks and pelvic floor

12. Right thigh

13. Right decrease leg

14. Right foot

15, sixteen, 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 half, nose and jaw

4. Neck

5. Chest, shoulders, back, stomach, 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 palms, forearms and higher arms

2. Face and neck

3. Chest, shoulders, back, belly, buttocks and pelvic floor

4. Both thighs, lower legs and feet

MENTAL FORM: BODY SCAN

Guided relaxation through the whole physique, starting from the pinnacle to the feet. This guide is the final stage of the PMR, during which the perception is directed to particular person parts of the physique with out tensing them. The leisure is now solely psychological. Soothing imaginations will allow you to.

MUSIC TRACKS NATURE SOUNDS

For all exercises, you'll have the ability to select among 5 relaxation music tracks and 22 nature sounds. The quantity could be adjusted individually. If desired, the music sounds may additionally be used without voice to chill out or fall asleep.

FOR SLEEPING OR RELAXING

All workouts can be used to go to sleep or to relax.

DURATION OF TENSION PAUSES FOR RELAXATION

Set your most popular period of pressure and relaxation between the muscle groups.

TIMER FUNCTION

After the end of the train a vast time for the music / sounds can be set so that the soft music / sounds will deepen your rest.

In very uncommon circumstances (may be: Galaxy S6)

If there are any sound points in standby (timeout), please use the KeepScreenOn mode. This is initially preset and may (should) be disabled, if not wanted.

LISTEN TO A COMPLETE AUDIO SAMPLE

A complete audio pattern of the complete train 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