【實用健康app】PMR Timer|最夯免費app-綠色工廠好玩App

Timer for progressive muscle relaxation

Progressive muscle relaxation is a scientific relaxation process, the practice of which has valuable effects on health. It is especially effective, when learned and performed self-dependently. Self-dependently means without external medial instruction.

Progressive muscle relaxation constitutes of a systematic mixture of short periods of tensing one muscle group followed by a rest period.

The tensing should be done for 2 breaths, the rest period for 40 to 60 seconds. This amounts to a time of 50 to 75 seconds per muscle group. When using this technique self-dependently, it may be somewhat difficult to maintain reasonable duration of the rest period. It is not about perfect timing, but a sufficient length of time should be allowed for the rest period. Numerous authors suggest a count of 30 for this. I don't think this is sensible. A primary feature of progressive muscle relaxation is the conscious steering of thoughts - towards one's own experience, the physical processes and the feeling of muscle relaxation in particular - and not counting or looking at a watch.

A solution to the difficulty in estimating time is this app, PMR Timer, which quietly runs in the background and gives a short signal when it’s time to change to the next muscle group. With this, the app can assist in slowly internalising a sense of time for the duration of the rest period, without causing dependency or offering too much external assistance.