# Progressive Muscle Relaxation. — 17-7-4 Muscle Groups +BodyScan

> Guided muscle relaxation techniques for stress and anxiety relief. (iPhone/iPad app by Anke Moehlmann.)

- Source: https://appshunter.io/ios/app/progressive-muscle-relaxation/id1444592762 (this page in markdown: same URL + `.md`)
- Developer: [Anke Moehlmann](https://appshunter.io/developer/1107251111)
- Category: Health & Fitness, Lifestyle
- Price: $6.99
- Rating: 4.70/5 from 12 App Store ratings · 12 written reviews indexed
- Age rating: 4+
- Requires: iOS 10.0 · 139 MB
- Languages: American English
- Released: 2018-12-07
- Data updated: 2026-08-24
- Monetization: paid
- User reviews in markdown: https://appshunter.io/ios/app/progressive-muscle-relaxation/id1444592762/reviews.md

## What is Progressive Muscle Relaxation.?

SETTINGS & FEATURES
• This app includes all exercise forms of PMR.
• select BEGINNER, ADVANCED or EXPERIENCED mode
• select to practice lying down or sitting
• adjust volume of voice, music & nature sounds
• set duration for tension (3-10 sec)
• set pause lengths for relaxation (10-40 sec)
• with / without Intro / Outro
• the total runtime is displayed after each selection
• set timer to continue music / nature sounds
• 5 music tracks & 17 nature sounds
• combine 2 nature sounds simultaneously

ABOUT PMR & CONTENT OF THE APP
Edward Jacobson's Progressive Muscle Relaxation (PMR) - also called Deep Muscle Relaxation (DMR) - is a scientifically recognized relaxation method that helps to get into a state of deep relaxation through muscle tension and relaxation. PMR is a - scientifically proven - very effective relaxation method. It is recommended by doctors and therapists for many symptoms that are mostly stress-related, such as:

• tensions
• migraine or headache
• inner unrest
• sleep disorders
• back pain / pain
• states of excitement,
• anxiety and panic attacks
• high blood pressure
• psychosomatic complaints
• burnout 
• stress and much more

With regular practice it is getting easier and easier to get into deeper relaxation states. If you have enough practice with the long form of PMR (Basic Form: 17 Muscle Groups), you can switch to the Short Forms with 7 and 4 Muscle Groups and finally to the mental form: Body Scan. Then you can relax your body just mentally.

ALL COMMON 4 FORMS OF PMR
• Basic Form (17 muscle groups)
• Short Form I (7 muscle groups)
• Short Form II (4 muscle groups)
• Mental Form (Body Scan) 
for BEGINNER, ADVANCED and EXPERIENCED are taught and practiced in this app. This provides a total of 12 complete versions of the PMR.

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 cheek part and nose
7. Lower cheek part and jaw
8. Neck
9. Chest, shoulders and upper back
10. Abdominal
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, cheek part, nose and jaw
4. Neck
5. Chest, shoulders, back, abdominal, 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, abdominal, buttocks and pelvic floor
4. Both thighs, lower legs and feet

MENTAL FORM: BODY SCAN
Guided relaxation through the whole body, starting from the face to the feet. This guide is the last stage of the PMR, in which the perception is directed to individual parts of the body without tensing them. The relaxation is now only mental. Soothing imaginations will help you.

MUSIC & NATURE SOUNDS
You can choose between 5 relaxing music tracks and 17 nature sounds. The volume levels can be adjusted individually. If desired, music and sounds can also be used alone (without voice) to relax or fall asleep.

OUTRO: FOR SLEEPING / WITH RETURN 
At the end of the exercises, there is an Outro for falling asleep or with return, which can also be omitted.

DURATION OF TENSION & PAUSES FOR RELAXATION
Select your preferred duration for tension and relaxation between the muscle groups.

TIMER FUNCTION
After the end of the exercise an unlimited time for the music and nature sounds can be set so to deepen your relaxation.

NOTE
This app can and should be used offline (flight mode).

## Key features

- Multiple PMR forms (17, 7, 4 muscle groups, Body Scan)
- Beginner, Advanced, Experienced modes
- Customizable tension and relaxation durations
- Choice of voice, music, and nature sounds
- Combine nature sounds
- Timer for continued sounds

## Recent user reviews (10 of 12)

All indexed reviews: https://appshunter.io/ios/app/progressive-muscle-relaxation/id1444592762/reviews.md

### 5/5 — great app

*2025-01-06*

good customisable app, only complaint is i don’t understand the exercise after lifting eyebrows…

### 5/5 — Never heard the end bc I fall asleep!

*2024-03-25*

I got this app to help process grief, because I read about some researchers who are studying the use of PMR for that purpose. I do think it’s helping, but the only problem is that it apparently relaxes me so much that I fall asleep about five minutes in like clockwork! 

I’ve been doing Basic - Advanced with just the voice, no music or nature sounds because I use a white noise machine for sleep anyway. I get through the lower and upper arms on both sides, then the last thing I’m ever aware of is somewhere about the face. I don’t usually have trouble falling asleep anyway, but for people who do this might be a magic bullet.

I was somewhat doubtful about the app because it hasn’t been updated in four years, but it works fine. I can’t comment on the background sound options because I don’t use them, but I’m just glad I can turn them all the way down so they don’t fight with my white noise.

**Developer response:** Thanks for the nive feedback.  Greetings, Anke & Team

### 5/5 — I love all the options!

*2023-05-01*

This app helped me establish PMR as a bedtime routine, because it’s so easy to use.  I especially love setting the background music with waves and wind sounds, as it helps lull me to sleep after the exercise is finished.  Worth every penny - everyone needs to try PMR as part of their sleep hygiene protocol ❤️.

**Developer response:** Great that it helps you. Thank you for the nice feedback. Kind regards, Anke & team

### 5/5 — Love that it is customizable

*2022-10-13*

You can select exactly the type and length of the relaxation, customize background noise, and know exactly what you are getting.

Progressive muscle relaxation is great. Often works for people that can’t meditate and are irritated by other forms of relaxation.

### 5/5 — Really Excellent

*2021-07-23*

I have tried other PMR apps and before that programs on cassette tapes. The narrator’s voice and speaking tone is very relaxing.  20 minutes of this is much better than extended meditation which did nothing to relax me. You must get this!

**Developer response:** Thank you very much for the nice feedback, we really appreciate it. Best regards, Anke & team

### 5/5 — Amazing

*2021-07-02*

This is my first time doing PMR
It was suggested by my therapist
I love it

**Developer response:** Great, thanks for the feedback. Anke & team

### 5/5 — Awesome app!

*2021-03-30*

I learned about Jacobson progressive muscle relaxation recently and that it does wonders for someone’s piece of mind. Even though the technique is simple, it was challenging to get it right until I found this app. It delivers! The voice is very soothing, gives right instructions, you can choose level of tension and relaxation, as well as music and even play music while you are falling asleep. Thank you for developing this app - I felt the effect right after the first session. I already recommend it to my friend.

**Developer response:** Thank you for the nice feedback. We really appreciate it. 
Best regards, Anke & team

### 5/5 — Best PMR App

*2021-02-12*

I have been using this app for several months almost every day after work and it helps me relax and center.  There are many ways you can tweak the settings to meet the different needs you have each day.  My favorite is the whole body, 17 phases which lasts about 25 minutes.  The gentle ocean surf and seagulls (my favorites) and the calming voice bring me peace and serenity.  I highly recommend this app!

**Developer response:** Thank you for the nice comment! Best regards, Anke & Team.

### 5/5 — Customizable, yet simple. Perfectly done!

*2020-12-09*

My son’s psychologist recommended 30 minutes to one hour of PMR daily to reduce his anxiety, and it has greatly improved his sleep quality as well.  We both now practice it daily. I was looking for an app, instead of a website, so that I could allow it even when all other functions are blocked on his phone or iPad. That way if he wakes up in the middle of the night he can use it on his own to go back to sleep. 

This app is perfect! I love how easy it is to adjust the different background sounds, and with the layers of background sound, I didn’t notice any looping of the sound tracks like I often do with background noise generators. To be honest I was a little concerned it would be difficult to set up- since there were so many choices, but I just went with the preset options on the “Basic Form,” removed the sound of the seagulls (it’s a sliding volume scale on the screen while it plays,) reduced the volume of the music and waves, and began on a perfect 24 minute PMR session. 

I’m so glad I took a chance on this one. Without many reviews and a trial option, I was a bit nervous it would be a dud, like the last app I downloaded. Let’s face it- if you can’t stand the voice of the narrator- it won’t be very relaxing. But this narrator’s voice, with her clear and calm British accent works just fine for me!

Also- thank you to the developer for the “one time” pricing. Subscription services are obnoxious and financially ruinous. I really think this app is worth the $5.99 price tag. A lot of work went into the customization options.

One request for a change on the new update- a different icon instead of a peacefully resting model. It will likely raise questions if his friends see that.

**Developer response:** Thank you very much for this very detailed comment. We really appreciate it! Best regards, Anke & team

### 5/5 — WOW!

*2020-04-18*

This is a very well made muscle relaxation app. The voice is calming and lots of ways to personalize the app for you. Thank you for making a wonderful app! 🤗

**Developer response:** Thank you for the nice feedback. 
Kind regards, Anke & Team

## Frequently asked questions about Progressive Muscle Relaxation.

### What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation (PMR) is a scientifically recognized method that helps achieve deep relaxation through a process of muscle tension and release. It is recommended by medical professionals for various stress-related conditions.

### What are the different forms of PMR offered by Progressive Muscle Relaxation?

Progressive Muscle Relaxation offers four main forms: the Basic Form with 17 muscle groups, Short Form I with 7 muscle groups, Short Form II with 4 muscle groups, and the Mental Form (Body Scan). Each form is available in Beginner, Advanced, and Experienced modes.

### Can I customize the relaxation sessions in Progressive Muscle Relaxation?

Yes, you can customize sessions by selecting the mode (Beginner, Advanced, Experienced), practice position (lying down or sitting), and adjusting the duration for muscle tension (3-10 seconds) and relaxation pauses (10-40 seconds).

### Does Progressive Muscle Relaxation include sounds for relaxation?

Yes, the app features 5 music tracks and 17 nature sounds. You can also combine two nature sounds simultaneously to create a personalized auditory experience during your relaxation sessions.

### What is the price of Progressive Muscle Relaxation?

Progressive Muscle Relaxation is a paid app priced at $6.99. There are no in-app purchases or advertisements within the application.

### On which devices can I use Progressive Muscle Relaxation?

Progressive Muscle Relaxation is supported on iPhones and iPods. The app is rated for ages 4 and up.

### How often is Progressive Muscle Relaxation updated?

The app was last updated on December 9, 2019, with version 1.4. It was initially released on December 7, 2018.

### What are the benefits of practicing Progressive Muscle Relaxation regularly?

Regular practice of PMR can make it easier to enter deeper states of relaxation. It is beneficial for managing symptoms such as headaches, sleep disorders, anxiety, and general stress.

## Version history (last 5 releases)

### 1.4 — 2019-12-09

• Layout / design adjustments due to iOS 13 update
• Sound selection bars are scrollable again (fixed due to iOS 13 issue)
• the duration for the timer (continue Music) is now visible again on all devices

### 1.3 — 2019-10-01

• Fixes crash happening on iOS 13.1

### 1.2 — 2019-03-01

• now you can also pause an exercise
• minor layout adjustments for iPhone X models

### 1.01 — 2018-12-08

English version of Progressive Muscle Relaxation (PMR Pro Version). 
Displaying the correct language (English) in the App Store.

### 1.0 — 2018-12-06

No release notes.

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## More apps by Anke Moehlmann

- [Progressive Muskelentspannung.](https://appshunter.io/ios/app/progressive-muskelentspannung/id1107251112)
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- [Autogenes Training - AT](https://appshunter.io/ios/app/autogenes-training-at/id1144016292)
- [Autogenes Training – AT-Profi](https://appshunter.io/ios/app/autogenes-training-at-profi/id6759801498)

All apps by Anke Moehlmann: https://appshunter.io/developer/1107251111

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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 2026-08-24.*