# PMR - Progressive Muscle Relax — Progressive Muscle Relaxation

> Guided progressive muscle relaxation exercises for stress and pain reduction. (iPhone/iPad app by Value from Software LLC.)

- Source: https://appshunter.io/ios/app/pmr-progressive-muscle-relax/id1354437994 (this page in markdown: same URL + `.md`)
- Developer: [Value from Software LLC](https://appshunter.io/developer/458599979)
- Category: Health & Fitness, Medical
- Price: Free with in-app purchases
- Rating: 4.20/5 from 16 App Store ratings · 7 written reviews indexed
- Age rating: 4+
- Requires: iOS 14.0 · 47 MB
- Languages: American English, German (Germany)
- Released: 2018-06-25
- Data updated: 2026-08-20
- Monetization: free with in-app purchases
- User reviews in markdown: https://appshunter.io/ios/app/pmr-progressive-muscle-relax/id1354437994/reviews.md

## What is PMR?

Your doctor or health professional may have introduced you to progressive muscle relaxation (PMR) as part of a therapy. Our app helps you to go through PMR sessions by yourself.

Our PMR app guides you through a complete PMR session. It enables you to focus solely on your tension and relaxation. It tells you, by voice and in writing, what you need to do at what time within each exercise. Our three-dimensional model shows you how to tense and relax which muscles. The app leads you through a complete program and frees you from counting exercises, their timing and their sequence.

Choose your own rhythm by selecting the duration of the tension and relaxation phases yourself, as well as the number of iterations for each exercise. This allows you to vary between a 3-minute short session and a long relaxation program lasting a quarter or half an hour.

Our app offers you a selection of pleasant voices to guide you through your PMR session. You can adapt the pace and the pitch of voices, or load further voices through the Settings app. We explain exercises in detail to beginners, using speech and visual demonstrations. Advanced users may reduce the announcements to a minimum. You may play music during your session if that sooths you.

We aim at making our PMR app accessible to the visually impaired through voice over. If you are affected and use voice over, please let us know how this works for you and how we can further improve in this direction.

Progressive muscle relaxation (also progressive relaxation (PMR) or deep muscle relaxation) developed by Edmund Jacobson is a relaxation technique that involves learning to monitor the tension in specific muscle groups by first tensing each muscle group. This tension is then released, as attention is directed towards the differences felt during tension and relaxation. The individual muscle parts are tensed in a certain order. The concentration of the person is directed to the alternation between tension and relaxation and to the sensations associated with these different states. The aim of the procedure is to lower the muscle tension below the normal level due to improved body awareness. Over time, the person should learn to induce muscular relaxation whenever they want to. Relaxing the muscles can reduce signs of physical restlessness or excitement, such as palpitations, sweating or tremors. In addition, muscle tension can be traced and loosened, thus reducing pain.

PMR is often used in behavioral therapy, such as the treatment of anxiety disorders, where it is used as part of a systematic desensitization treatment. Good results can also be achieved for high blood pressure, headaches, migraines, chronic back pain, sleep disorders, and stress.

The first few sessions are free of cost. Later on, we will ask you for a contribution in the form of a subscription. If you cannot yet decide to subscribe at that point, we will finance further cost-free sessions with advertisements. We recommend a subscription, though, as ads may disturb your concentration. Subscriptions are not renewed automatically, but you may start a new subscription at any time. If you opt for a subscription, we do not collect any data from you, and the purchasing data is only handled by the Apple App Store. If you opt for ads, ad providers may collect certain data from you through Google Ads, as described in Google's privacy policy.

Excerpts of this text originate from Wikipedia.

## Key features

- Guided PMR sessions
- Voice and written instructions
- 3D muscle tension model
- Customizable session duration
- Adjustable voice pace and pitch
- Beginner and advanced modes
- Music playback option

## Pricing and in-app purchases

Base price: Free.

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Subscription for 1 month | $2.99 | one-time |


## Recent user reviews (7 of 7)

All indexed reviews: https://appshunter.io/ios/app/pmr-progressive-muscle-relax/id1354437994/reviews.md

### 1/5 — Horrible !

*2023-11-28*

This is the most horrible app of all time. It sounds like the weirdest robot voices.

**Developer response:** You can choose from a range of pre-installed voices, download more voices without charge, and change the pitch and speed of the pronunciation. Not all voices please everyone, just try other combinations.

### 1/5 — Anrufbeantworterstimme

*2022-04-11*

So kann man nicht entspannen. Stimme ist aus der Konserve

**Developer response:** Manche mögen es schneller, langsamer, höher oder tiefer. Passen Sie die Tonhöhe und die Sprechgeschwindigkeit mit den entsprechenden Reglern in der App an, oder wählen Sie eine andere Stimme. Laden Sie weitere Stimmen über die App Einstellungen > Bedienungshilfen > Gesprochene Inhalte > Stimmen > Deutsch herunter.

### 1/5 — Poor instructions

*2021-08-24*

Found the initial relaxation technique good but when I tried to change the exercise, the instructions were poor. Not intuitive

**Developer response:** The app offers two categories of exercises, on a single limb (hand, arm, foot, or leg) or on central body parts (like back, chin, etc.). You can choose the number of repetitions on each category. You can also change the duration of both the tension and the relaxation phase, in steps of 5 seconds. The app displays automatically the total number of exercises and the total duration after such a change. When you choose a short tension duration, the instructions are cut down to fit the tension time. Experienced users can cut the spoken instructions further down to just announcing the body part. Make a suggestion from the app if you need more changes.

### 1/5 — Schlechte spracht

*2021-03-15*

So eine schlechte Sprache habe ich noch nicht gehört . Computer Roboter da kann man nicht abschalten .

**Developer response:** Siri-Stimmen sagen nicht allen zu. Laden Sie weitere Stimmen über die App Einstellungen > Bedienungshilfen > Gesprochene Inhalte > Stimmen > Deutsch herunter. Apple erlaubt Apps leider nicht, Stimmen direkt herunterzuladen oder direkt auf die entsprechende Stelle in den Einstellungen weiterzuleiten. Sobald Sie aber erweiterte Stimmen heruntergeladen haben, können Sie sie in unserer App anwählen. Danach dürfen Sie dann abschalten.

### 5/5 — PMR is very effective

*2019-10-02*

PMR has worked well enough to help me stop taking sleeping pills.

**Developer response:** We are very glad that it works for you! Good night and sleep well!

### 2/5 — Weird robot type voice

*2019-05-24*

The app does a great job allowing you to personalize how many times, and for how long, to tense and relax each body part. As well as choosing which body part to begin with. Which is great to get what you need specifically from PMR. 

However, while doing PMR, I like soothing and relaxing voices to guide me. This app uses robot or siri type voices, which aren’t relaxing at all. A great start to the app, it would be perfect if it had a better option for voice guides.

**Developer response:** Thank you for praising our personalization options. You can also personalize the voice. The app shows you how to download and switch to enhanced voices (for free). Please try some of these voices, some of them may suit you better than others or have an accent that you prefer.

### 1/5 — Voix robotique agressante

*2019-03-07*

L’application semble bien avec les images mais le guide à la voix robotique est stressant

**Developer response:** Téléchargez une autre voix dans les réglages.

## Frequently asked questions about PMR

### What is PMR Progressive Muscle Relax?

PMR Progressive Muscle Relax is an application designed to guide users through progressive muscle relaxation exercises. It helps users learn to monitor and release muscle tension, which can aid in reducing stress, anxiety, and pain.

### How does PMR Progressive Muscle Relax work?

The app provides voice and written instructions for tensing and releasing specific muscle groups. A 3D model visually demonstrates the exercises, and users can customize session lengths and voice settings.

### Is PMR Progressive Muscle Relax free to use?

The app offers initial sessions for free. After these, it may display advertisements to finance further cost-free sessions, with a subscription recommended for uninterrupted access.

### Does PMR Progressive Muscle Relax have ads?

Yes, PMR Progressive Muscle Relax contains advertisements. These ads are used to support the provision of further free sessions after the initial complimentary period.

### What devices is PMR Progressive Muscle Relax available on?

PMR Progressive Muscle Relax is available for iPhone, iPad, and iPod devices, indicated by its support for iOS platforms.

### How often is PMR Progressive Muscle Relax updated?

The app was last updated on May 17, 2024, with the latest version being 1.11, suggesting regular maintenance and feature improvements.

### Can I play music during my PMR Progressive Muscle Relax session?

Yes, you have the option to play your own music during a PMR Progressive Muscle Relax session if it helps you to relax and focus.

### Is PMR Progressive Muscle Relax suitable for visually impaired users?

The developers aim to make PMR Progressive Muscle Relax accessible to the visually impaired through VoiceOver support. Users are encouraged to provide feedback on their experience to aid further improvements.

## Version history (last 5 releases)

### 1.11 — 2024-05-17

Small adjustments

### 1.10 — 2024-01-04

Giving you more control for your privacy according to EU and EEA regulations

### 1.9 — 2023-09-25

Adapted to iOS 17

### 1.8 — 2023-01-14

Adapted to iOS 16.2

### 1.7 — 2022-06-03

Music will now be dimmed while the voice announces the next steps of the exercises. Dimming should apply both to music started from within the app as well as music streaming before the app was opened. Dimming can also be switched off.

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-08-20.*