Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation guides you through structured tense-and-relax routines directly on your Garmin watch. Follow clear on-screen instructions, countdowns, vibration and optional sound cues as PMR guides you through each muscle group. Once installed, everything runs directly on your watch without needing to keep checking your phone. FIVE ROUTINES • Full Body – complete relaxation session covering the major muscle groups • Quick Relax – shorter routine when you have less time • Upper Body – focuses on upper-body muscle groups • Lower Body – focuses on lower-body muscle groups • Bedtime – designed to help you wind down before sleep GUIDED RELAXATION The watch tells you when to tense and when to relax, with countdown timers and progress through the routine. CUSTOMISE YOUR SESSION Configure the session to suit you: • Tense duration • Relax duration • Pause between muscle groups • Sound on/off • Vibration on/off SESSION CONTROLS During a routine you can pause, resume, skip to the next stage or exit the session. HEART RATE & STRESS On compatible Garmin devices, PMR can show heart-rate and stress information before and after your routine, helping you compare how your body responded to the session. SESSION HISTORY PMR keeps a history of completed relaxation sessions so you can look back at your recent activity and session results. SAVE YOUR SESSION Sessions can also be saved as Garmin FIT activities where supported. SETUP & ACCESS 1. Install Progressive Muscle Relaxation from the Garmin Connect IQ Store and sync your watch. 2. On your watch, open the Apps / Connect IQ Apps area. IMPORTANT: PMR may not appear in your normal Activities list. On watches such as the Fenix 8, check Glance list or use the four-dot Apps icon rather than looking amongst your normal activities. 3. Select Progressive Muscle Relaxation (PMR RELAX). 4. Choose your routine: Full Body, Quick Relax, Upper Body, Lower Body or Bedtime. 5. Adjust tense time, relax time, pauses, sound and vibration if required. 6. Start the routine and follow the on-screen tense and relax guidance. 7. During the session you can pause, resume, skip or exit. 8. At the end, review your session information and save the session where available. GLANCE VIEW On compatible Garmin watches, PMR can also be added to your Glance list for quicker access. Use your watch’s normal Glance edit/add controls to add PMR. Once added, you can scroll through your Glances to quickly find PMR without opening the full Apps list. The exact method for adding a Glance may vary slightly between Garmin models. FEATURES • Five selectable PMR routines • Guided tense and relax stages • Clear countdown timers • Session progress display • Adjustable tense and relax durations • Optional pauses between muscle groups • Vibration guidance • Optional sound cues • Pause, resume, skip and exit controls • Heart-rate information on supported devices • Stress information on supported devices • Before and after session comparison • Session history • Glance access on supported watches • Garmin FIT activity saving • Runs directly on your Garmin watch Full setup instructions, access guidance and information about my other Garmin apps: https://artillis.com

1.1.11 Added next-muscle preview during the Relax phase, improved menu handling, and general refinements. 1.1.10 Fixed bug with menu access 1.1.9 Improved Glance support, refined settings layout, updated device compatibility including Fenix 9, and general stability improvements. 1.1.8 Bug fix 1.1.7 Added a new Glance shortcut for quicker access to PMR from the watch. Improved app accessibility so PMR is easier to find and launch. 1.1.6 Maintenance update with package/version cleanup and Fenix 8 app-launch compatibility checks. No changes to existing relaxation routines or settings. 1.1.5 Small bug fix 1.1.4a Improved images and general bug fixes 1.0.1 Fixed missing app icon on watch; updated icon to match Garmin Connect listing.