PMR course at work: progressive muscle relaxation according to Jacobson

Progressive muscle relaxation is a relaxation technique that can be learned in a few weeks: briefly tense muscle groups one after another, then let go. The exercises need no mat room and no sportswear; they are done sitting. That is why a PMR course fits well into the workplace, also for people who do not get much out of mindfulness or yoga.

How does a course work?

A course leader guides the group over several weeks, once a week. First, many muscle groups are practised individually, later shorter versions that also work during a break. At the end, participants receive instructions or recordings so they can continue alone.

How do you recognise a recognised course?

Ask whether the course is certified by the Central Prevention Testing Office (Zentrale Prüfstelle Prävention, ZPP) as a prevention course under § 20 SGB V (German law). The certificate applies to the course leader and the course. You will find course leaders in the marketplace or via your health insurance fund.

What does it cost?

The course leader invoices the course; you provide the room and the time. If the employer pays for a certified course in addition to wages, this can be tax-free (§ 3 Nr. 34 EStG, German law; allowance of up to €600 per person per year). Only your tax adviser can confirm this.