Progressive Muscle Relaxation - PME Pro

OPTIONS FEATURES

• All types of PME exercise

• Exercise status: versions for beginners, advanced and experienced

• Right - / left-handers

• Practice lying down or sitting

• Volume of voice, music sounds

• Set duration of tension (3-10 sec.)

• with / without signal tone (gong 1-3) for tensioning

• pauses for relaxation (10-40 seconds)

• for falling asleep or relaxing

• Lead time of 10-120 sec.

• With / without intro

• Determine the total running time

• 5 pieces of music and 21 nature -Sounds

• Combine 2 sounds

• Timer: Continue the music / sounds

• Set up notification: Reminder for the PME → Relax!

PME CONTENT OF THE APP

In the Pro version there are all versions of the PME (beginner status): the basic form with 17, 2 short forms with 7 and 4 muscle groups as well the mental form (body scan).

The PME according to Edmund Jacobson is a scientifically recognized relaxation method that helps to achieve a state of deep relaxation through muscle tension and relaxation. The PME is - scientifically proven - a very effective relaxation method; It is recommended by doctors for numerous, mostly stress-related symptoms such as:

• tension

• migraines or headaches

• inner restlessness

• Sleep disorders

• Back pain / pain

• Arousal, test anxiety

• Anxiety and panic attacks

• High blood pressure

• Psychosomatic complaints

• Burnout, ...

With regular exercise, you can reach an even deeper state of relaxation. As soon as you have enough practice with the basic form, you can switch to the short forms and finally relax with the body scan only psychologically.

All forms of PME are instructed and practiced in this app.

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 and nose

7. Lower cheeks and jaw

8. Neck

9. Chest, shoulders and upper back

10. Belly

11. Buttocks and pelvic floor

12. Right thigh

13. Right lower 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 area, 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 hands, forearms and upper arms

2. Face and neck

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

4. Both thighs, lower legs and feet

MENTAL FORM: BODY SCAN

Guided meditation through the whole body. These instructions are the last stage of the PME, in which the perception is directed to individual body parts without tensing them. The relaxation now only takes place mentally.

BREAKS

The breaks between the muscle groups for relaxation can be set.

MUSIC NATURAL / SOUNDS

23 natural sounds can be selected from 5 types of music. These can also be used without a voice to relax or to fall asleep.

SLEEPING / RELAXING

All exercises can be used to fall asleep, with withdrawal or without outro be used.

TIMER

Music nature sounds can be continued as long as you like.

LEAD TIME

Before an exercise begins, a lead time can be set in which only music / nature sounds can be heard.

KeepScreenOn

If Sound problems occur in standby (timeout), if necessary activate the KeepScreenOn mode. (in very rare cases)

FAQ

https://www.entspannung-apps.de/page/faq.php

NOTES

- the app does not require any permissions

- all content is contained in the app

- the app can - and should even - be used offline

- the app does not contain any advertising or subscriptions