Progressive Muscle Relaxation.
Progressive Muscle Relaxation. Summary
Progressive Muscle Relaxation. is a iOS app in the Health And Fitness category, developed by Anke Moehlmann. First released 6 years ago(Dec 2018), the app has 12 ratings with a 4.67★ (excellent) average rating.
Store info: Last updated on App Store on Dec 9, 2019 .
4.67★
Ratings: 12
Screenshots
App Description
SETTINGS & FEATURES
• This app includes all exercise forms of PMR.
• select BEGINNER, ADVANCED or EXPERIENCED mode
• select to practice lying down or sitting
• adjust volume of voice, music & nature sounds
• set duration for tension (3-10 sec)
• set pause lengths for relaxation (10-40 sec)
• with / without Intro / Outro
• the total runtime is displayed after each selection
• set timer to continue music / nature sounds
• 5 music tracks & 17 nature sounds
• combine 2 nature sounds simultaneously
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 it is getting easier and easier to get into deeper relaxation states. If 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 just 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. This provides a total of 12 complete versions of the PMR.
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. Ri