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Progressive Muscle Relaxation - PMR Lite - English 1.0
SETTINGS & FEATURES Lite version • Basic Form: 17 MuscleGroups•Adjust volume of voice, music & sounds • Setbreaksforrelaxation (10-40 sec) • Set a lead time of 10-120 sec •with/without intro • Calculate total runtime • Set timertocontinuemusic / sounds • 2 music tracks & 6 nature sounds•Combine 2nature sounds Pro version (upgrade) • Basic Form,ShortForm I& II and Body Scan • Select Beginner, AdvancedorExperiencedmode • Set right or left handed • Select topracticelying orsitting • Adjust volume of voice, music &sounds • Setdurationof tension (3-10 sec) • Set breaks forrelaxation (10-40sec) • Seta lead time (10-120 sec) • with /without intro •Calculate totalruntime • Set timer to continue music/ sounds • 5music tracks& 23 nature sounds • Combine 2 naturesounds •Select a gong(sound signal) to start tensing ABOUT PMR&CONTENT OF THE APPEdward Jacobson's Progressive MuscleRelaxation(PMR) - also calledDeep Muscle Relaxation - is ascientificallyrecognized relaxationmethod that helps to get into astate of deeprelaxation throughmuscle tension and relaxation. PMRis a veryeffective relaxationmethod. It is recommended by doctorsandtherapists for manysymptoms that are mostly stress-related,suchas: • tensions •migraine or headache • inner unrest •sleepdisorders • back pain /pain • states of excitement • anxietyandpanic attacks • highblood pressure • psychosomatic complaints•burnout • stress andmuch more With regular practice, youwillalways find it easier toget into deeper states of relaxation.Onceyou have enough practicewith the long version of PMR (BasicForm),you can switch to theShort Forms and finally to the MentalForm(Body Scan). Then youcan even relax your body mentally. ALLCOMMONFORMS OF PMR • BasicForm: 17 Muscle Groups (Lite) • ShortForm I: 7Muscle Groups (Pro)• Short Form II: 4 Muscle Groups (Pro)• MentalForm: Body Scan(Pro) for Beginner, Advanced and Experienced(Pro)are taught andpracticed. FORM: 17 MUSCLE GROUPS 1. Right handandforearm 2.Right upper arm 3. Left hand and forearm 4. Leftupperarm 5.Forehead 6. Upper cheek part and nose 7. Lower cheekpart andjaw8. Neck 9. Chest, shoulders and upper back 10.Abdominal11.Buttocks and pelvic floor 12. Right thigh 13. Rightlower leg14.Right foot 15, 16, 17 (-> left side) SHORT FORM I:7MUSCLEGROUPS 1. Right hand, forearm, and upper arm 2. Lefthand,forearmand upper arm 3. Forehead, cheek part, nose and jaw 4.Neck5.Chest, shoulders, back, abdominal, buttocks and pelvicfloor6.Right thigh, lower leg and foot 7. Left thigh, lower leg,andfootSHORT FORM II: 4 MUSCLE GROUPS 1. Both hands, forearmsandupperarms 2. Face and neck 3. Chest, shoulders,back,abdominal,buttocks and pelvic floor 4. Both thighs, lower legsandfeetMENTAL FORM: BODY SCAN Guided relaxation through thewholebody,starting from the head to the feet. This guide is thelaststage ofthe PMR, in which the perception is directed toindividualparts ofthe body without tensing them. The relaxation isnow onlymental.MUSIC & NATURE SOUNDS For all exercises, you canselectamong 5music tracks and 23 nature sounds. FOR SLEEPING ORRELAXINGAllexercises can be used to fall asleep or to relax.DURATIONOFTENSION & PAUSES FOR RELAXATION Set your preferreddurationoftension and relaxation between the muscle groups.TIMERFUNCTIONAfter the end an unlimited time for music / sounds canbeset todeepen your relaxation. In very rare cases (may be:GalaxyS6) Ifthere are any sound issues in standby (timeout), pleaseusetheKeepScreenOn mode. This is initially preset and can(should)bedisabled, if not needed. LISTEN TO AUDIO SAMPLE An audiosampleofthe entire exercise "Basic Form" is available withtheapp'sdefault settingsonYouTube.https://www.youtube.com/watch?v=2iJe_5sZ_iM
