Progressive Muskelentspannung

OPTIONS & FEATURES

• All PME exercise forms

• Practice Status: Beginner, Intermediate, and Experienced versions

• Right/left handed

• Practice lying down or sitting

• Volume of Voice, Music & Sounds

• Set the duration of the contraction (3-10 sec.)

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

• Breaks for relaxation (10-40 sec.)

• To fall asleep or relax

• Lead time of 10-120 seconds.

• with / without intro

• Determine total running time

• 5 musics and 21 nature sounds

• Combine 2 sounds

• Timer: continue the music/sounds

• Set up notification: PME reminder → 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 and the mental form (body scan).

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 a - scientifically proven - very effective relaxation method; it is recommended by doctors for numerous symptoms, mostly stress-related, such as:

• tension

• Migraines or headaches

• inner unrest

• Sleep disorders

• Back/pain

• States of excitement, fear of exams

• Anxiety and panic attacks

• High blood pressure

• psychosomatic complaints

• Burnout, ...

With regular practice you can reach even deeper states of relaxation. Once you've had enough practice with the basic form, you can move on to the short forms and finally just mentally relax with the body scan.

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 cheeks and nose

7. Lower cheeks and jawline

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, 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, cheekbones, nose and jaw

4. Neck

5. Chest, shoulders, back, abdomen, 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, abdomen, buttocks and pelvic floor

4. Both thighs, lower legs and feet

MENTAL FORM: BODY SCAN

Guided meditation through the whole body. This instruction is the last stage of PME, in which the perception is directed to individual parts of the body without tensing them. The relaxation is now only mental.

BREAKS

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

MUSIC & NATURE/SOUNDS

You can choose from 5 musics & 23 nature sounds. These can also be used without a voice to relax or to fall asleep.

SLEEP / RELAX

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

TIMERS

Music & nature sounds can be continued indefinitely.

LEAD TIME

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

FAQ

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

NOTES

- the app does not require any permissions

- all content is included in the app

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

- the app contains no ads or subscriptions