OPTIONS FEATURES

• All train types of the PME

• Exercise standing: Versions for beginners, advanced and experienced

• Right -/left-handed

• Practice lying down or sitting

• Volume of voice, music sounds

• Set the length of the stress (3-10 seconds)

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

• breaks for rest (10-40 seconds)

• for falling asleep or relaxing

• Lead time of 10-120 seconds

• with / without intro

• Determine complete working time

• 5 music tracks and 21 nature tracks -Sounds

• Combine 2 sounds

• Timer: resume music/sounds

• Set up notification: PME reminder → Relax!

PME CONTENT OF THE APP

In the Pro version there are all variations of the PME (beginner status): the fundamental kind with 17, 2 brief varieties with 7 and 4 muscle groups as well as the mental type (body scan).

PME in accordance with Edmund Jacobson is a scientifically recognized relaxation technique that helps to attain a state of deep relaxation by way of muscle tension and relaxation. The PME is a - scientifically confirmed - very efficient rest technique; it is suggested by docs for numerous, principally stress-related, signs corresponding to:

• Tension

• Migraines or headaches

• Inner restlessness

• Sleep disorders

• Back pain/pain

• Excitement, take a look at anxiety

• Anxiety and panic attacks

• High blood pressure

• psychosomatic complaints

• burnout, ...

With regular follow, you probably can attain even deeper states of leisure. Once you've got had enough apply with the basic type, you probably can move on to the brief types and at last just mentally chill out with the physique scan.

All types of PME are instructed and practiced on this app.

BASIC FORM: 17 MUSCLE GROUPS

1. Right hand and forearm

2. Right higher 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, nostril and jaw

4. Neck

5. Chest, shoulders, again, stomach, buttocks and pelvic floor

6. Right thigh, lower leg and foot

7. Left thigh, decrease leg and foot

SHORT FORM II: 4 MUSCLE GROUPS

1. Both arms, forearms and upper arms

2. face and neck

3. Chest, shoulders, again, abdomen, buttocks and pelvic floor

4. Both thighs, lower legs and feet

MENTAL FORM: BODY SCAN

Guided meditation through the entire physique. This instruction is the final stage of PME, in which the perception is directed to particular person parts of the body with out tensing them. The leisure is now only psychological.

BREAKS

The pauses between the muscle groups for rest could be set.

MUSIC NATURE/SOUNDS< /b>

You can select from 5 musics and 23 pure sounds. These can be used with no voice to chill out or go to sleep.

SLEEP / RELAX

All workout routines can be utilized to fall asleep, with withdrawal or with out an outro be used.

TIMER

Music nature sounds could be continued indefinitely.

FEEDBACK

Before an exercise begins, a lead time could be set during which only music/nature sounds may be heard.

KeepScreenOn

If Sound problems occur in standby (timeout), activate KeepScreenOn mode if needed. (in very uncommon cases)

FAQ

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

NOTES

- the app does not require permissions

- all content is included within the app

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

- the app contains no promoting or subscriptions