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SETTINGS & FEATURES Lite version • Basic Form: 17 MuscleGroups• Adjust volume of voice, music & sounds • Set breaksforrelaxation (10-40 sec) • Set a lead time of 10-120 sec • with/without intro • Calculate total runtime • Set timer tocontinuemusic / sounds • 2 music tracks & 6 nature sounds •Combine 2nature sounds Pro version (upgrade) • Basic Form, ShortForm I& II and Body Scan • Select Beginner, Advanced orExperiencedmode • Set right or left handed • Select to practicelying orsitting • Adjust volume of voice, music & sounds • Setdurationof tension (3-10 sec) • Set breaks for relaxation (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 nature sounds •Select a gong(sound signal) to start tensing ABOUT PMR &CONTENT OF THE APPEdward Jacobson's Progressive Muscle Relaxation(PMR) - also calledDeep Muscle Relaxation - is a scientificallyrecognized relaxationmethod that helps to get into a state of deeprelaxation throughmuscle tension and relaxation. PMR is a veryeffective relaxationmethod. It is recommended by doctors andtherapists for manysymptoms that are mostly stress-related, suchas: • tensions •migraine or headache • inner unrest • sleepdisorders • back pain /pain • states of excitement • anxiety andpanic attacks • highblood pressure • psychosomatic complaints •burnout • stress andmuch more With regular practice, you willalways find it easier toget into deeper states of relaxation. Onceyou have enough practicewith the long version of PMR (Basic Form),you can switch to theShort Forms and finally to the Mental Form(Body Scan). Then youcan even relax your body mentally. ALL COMMONFORMS OF PMR • BasicForm: 17 Muscle Groups (Lite) • Short Form 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 hand andforearm 2.Right upper arm 3. Left hand and forearm 4. Left upperarm 5.Forehead 6. Upper cheek part and nose 7. Lower cheek part andjaw8. Neck 9. Chest, shoulders and upper back 10. Abdominal11.Buttocks and pelvic floor 12. Right thigh 13. Right lower leg14.Right foot 15, 16, 17 (-> left side) SHORT FORM I: 7MUSCLEGROUPS 1. Right hand, forearm, and upper arm 2. Left hand,forearmand upper arm 3. Forehead, cheek part, nose and jaw 4. Neck5.Chest, shoulders, back, abdominal, buttocks and pelvic floor6.Right thigh, lower leg and foot 7. Left thigh, lower leg, andfootSHORT FORM II: 4 MUSCLE GROUPS 1. Both hands, forearms andupperarms 2. Face and neck 3. Chest, shoulders, back,abdominal,buttocks and pelvic floor 4. Both thighs, lower legs andfeetMENTAL FORM: BODY SCAN Guided relaxation through the wholebody,starting from the head to the feet. This guide is the laststage ofthe PMR, in which the perception is directed to individualparts ofthe body without tensing them. The relaxation is now onlymental.MUSIC & NATURE SOUNDS For all exercises, you can selectamong 5music tracks and 23 nature sounds. FOR SLEEPING OR RELAXINGAllexercises can be used to fall asleep or to relax. DURATIONOFTENSION & PAUSES FOR RELAXATION Set your preferred durationoftension and relaxation between the muscle groups. TIMERFUNCTIONAfter the end an unlimited time for music / sounds can beset todeepen your relaxation. In very rare cases (may be: GalaxyS6) Ifthere are any sound issues in standby (timeout), please usetheKeepScreenOn mode. This is initially preset and can (should)bedisabled, if not needed. LISTEN TO AUDIO SAMPLE An audio sampleofthe entire exercise "Basic Form" is available with theapp'sdefault settings onYouTube.https://www.youtube.com/watch?v=2iJe_5sZ_iM

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