Progressive Muscle Relaxation‪.‬ 4+

17-7-4 Muscle Groups +BodyScan

Anke Moehlmann

Designed for iPhone

    • 4.7 • 12 Ratings
    • $6.99

iPhone Screenshots

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. 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 face 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 & NATURE SOUNDS
You can choose between 5 relaxing music tracks and 17 nature sounds. The volume levels can be adjusted individually. If desired, music and sounds can also be used alone (without voice) to relax or fall asleep.

OUTRO: FOR SLEEPING / WITH RETURN
At the end of the exercises, there is an Outro for falling asleep or with return, which can also be omitted.

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

TIMER FUNCTION
After the end of the exercise an unlimited time for the music and nature sounds can be set so to deepen your relaxation.

NOTE
This app can and should be used offline (flight mode).

What’s New

Version 1.4

• Layout / design adjustments due to iOS 13 update
• Sound selection bars are scrollable again (fixed due to iOS 13 issue)
• the duration for the timer (continue Music) is now visible again on all devices

Ratings and Reviews

4.7 out of 5
12 Ratings

12 Ratings

Mr. Kuta ,

Get this app. If you’re interested in PMR, this one is really fantastic.

I have only good things to say about this app. First off, it’s a real human voice guiding you, not a computer generated one. It’s very customizable. You can control almost every aspect of the app including durations for tensing and relaxing, which music you’d like and which two nature sounds (there are two separate banks) you’d like to use. Then there’s a mixer (once you hit play) where you can adjust volume levels of the voice, music, and each bank of nature sounds. I like to keep it simple so I only use the voice and one nature sound. The only drawback I have is that there is no true pause. When you hit play again you’re not starting from when you’ve left off, you start from the beginning. Which, as they say, is a very good place to start. But say it’s 6am and your cat starts throwing up on the rug in the next room, you can’t pick up where you left off. But after that, it was probably for the best to start over anyhow. It wasn’t the least stressful start of the day. But not the most, either! Get this app. If you’re interested in PMR, this one is really fantastic.

Developer Response ,

Thanks for rating and your nice comment. I will consider the possibility of pausing in the next update. Best regards, Anke & Team

{marenw} ,

Never heard the end bc I fall asleep!

I got this app to help process grief, because I read about some researchers who are studying the use of PMR for that purpose. I do think it’s helping, but the only problem is that it apparently relaxes me so much that I fall asleep about five minutes in like clockwork!

I’ve been doing Basic - Advanced with just the voice, no music or nature sounds because I use a white noise machine for sleep anyway. I get through the lower and upper arms on both sides, then the last thing I’m ever aware of is somewhere about the face. I don’t usually have trouble falling asleep anyway, but for people who do this might be a magic bullet.

I was somewhat doubtful about the app because it hasn’t been updated in four years, but it works fine. I can’t comment on the background sound options because I don’t use them, but I’m just glad I can turn them all the way down so they don’t fight with my white noise.

JohnMcCo ,

Best PMR App

I have been using this app for several months almost every day after work and it helps me relax and center. There are many ways you can tweak the settings to meet the different needs you have each day. My favorite is the whole body, 17 phases which lasts about 25 minutes. The gentle ocean surf and seagulls (my favorites) and the calming voice bring me peace and serenity. I highly recommend this app!

Developer Response ,

Thank you for the nice comment! Best regards, Anke & Team.

App Privacy

The developer, Anke Moehlmann, has not provided details about its privacy practices and handling of data to Apple. For more information, see the developer’s privacy policy.

No Details Provided

The developer will be required to provide privacy details when they submit their next app update.

Supports

  • Family Sharing

    Up to six family members can use this app with Family Sharing enabled.

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