Relaxed eyes

You can complete this exercise seated or standing. Stretch one arm out in front of you with your thumb facing up. Look at your thumb, keeping your head in this position. Without moving your head, follow your thumb with both eyes moving your arm first upwards, then down, to the right and to the left. Repeat this exercise four to five times. Then close your eyes to rest them and repeat the exercise with the other arm.

Where should I complete the exercise?

Anywhere

What equipment do I need?

Nothing

How long is the exercise?

Five to ten minutes

Positive effects

You can complete this exercise while taking a break from working. It strengthens, stretches, and relaxes your eye muscles.

Mobilization while standing

The following video provides instructions for a short series of mobilization exercises for your whole body. You can complete these in the morning after you wake up or while taking a break from working.

Where should I complete the exercise?
You can complete this exercise anywhere you have enough room to stretch out your arms.

What equipment do I need?
You only need comfortable clothing.

How long is the exercise?
About seven minutes

Positive effects

Mobilization of the entire body

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Forehead massage

Find a comfortable seated position. Rest your arms on your legs and close your eyes. Deeply breathe in and out two or three times. Then place your thumb between your eyebrows and apply light pressure in a circular motion, moving your thumb clockwise up to five times.

Next, starting from this point, use your index and middle fingers to stroke from above the eyebrows across the forehead to the temples, repeating this motion three to five times. Continue to breath deeply and calmly.

To complete the exercise, place your index and middle fingers along your hairline and your thumbs on your temples. Now apply gentle pressure on these points in a steady rhythm and release.

Where should I complete the exercise?
On your couch, at the table, or in an armchair

What equipment do I need?
You only need a place to sit.

How long is the exercise?
Just a few minutes

Positive effects
This exercise can be completed while taking a break from working and helps relax your face.

Exercise sequence shoulder-neck mobilization

Exercise one “Shoulder rolls”

Sit up straight on the front edge of a chair and let your arms hang loosely. While inhaling, pull your shoulders forward and up. While exhaling, continue to roll your shoulders back and downward. Repeat this exercise four to five times.

The following information applies to exercises one to five.

Where should I complete the exercise?
Seated at your desk

What equipment do I need?
A chair

How long is the exercise?
About five minutes

Positive effects 
You can complete this exercise while taking a short break from working to loosen and relax your neck and shoulders.

Exercise two “Letting your shoulders fall”

While inhaling, pull your shoulders up to your ears as high as possible and let them fall upon exhaling. Repeat this exercise four to five times.

Exercise three “Neck stretch”

Pull your shoulders down and to the back and lightly tighten your core. Drop your head so that your left ear sinks to your shoulder. Hold this position for roughly five seconds. Then roll your head down and over to the other side to sink your right ear to your shoulder. Roll your head to each side another three to four times.

Exercise four “Brace”

Take hold of either side of your seat. Stretch your upper body and brace yourself, lifting yourself up a few centimeters from the seat. Your arms should remain slightly bent and your wrists strong and locked. Keep your shoulders down. Lower yourself back down to the seat and repeat the exercise four to five times.

Exercise five “Move shoulders forward and back”

Place your hands lightly on your legs and sit upright. While inhaling, push your shoulders to the back. While exhaling, push them forward. Repeat this exercise four to five times.

Exercises to mobilize your spine

Exercise three “Apple picking”

Stand upright and stretch both arms towards the ceiling. Alternate pulling one hand higher towards the ceiling and feel the stretch in your entire body. Perform the stretch, alternating sides, ten to twelve times.

The following information applies to exercises one to five.

Where should I complete the exercise?
In front of or next to your desk

What equipment do I need?
You may require a chair.

How long is the exercise?
About five minutes

Positive effects
This active break exercise mobilizes your spine to counteract long periods of sitting.

Exercise two “Bend to side”

Position your feet hip distance apart. Your knees are slightly bent and your upper body upright. Let your arms hang loosely next to your body and pull your right hand slowly down along your thigh until you feel a stretch in your left side. Hold this position two or three seconds and then return to the starting position. Repeat on the left side. Repeat the exercise two or three times on each side.

Exercise three “Contract and stretch”

Sit on the front edge of a chair and gently rest your hands on your knees. Inhale, stretching your upper body and pushing your sternum up and out. Exhale, letting your chin sink to your chest and rounding your back, pulling your bellybutton in. Repeat the exercise four to five times. Variation: You can also complete this exercise while standing. Stand with your feet hip distance apart with slightly bent knees and your hands resting on your thighs.

Übung vier „Auf- und abrollen“

Setzen Sie sich auf die vordere Kante eines Stuhls und legen Sie die Hände locker auf die Oberschenkel. Richten Sie mit dem Einatmen den Oberkörper auf und beginnen Sie sich mit dem Ausatmen langsam Wirbel für Wirbel abzurollen. Mit dem Einatmen rollen Sie sich in der Lendenwirbelsäule beginnend wieder Wirbel für Wirbel nach oben bis sich als letztes der Kopf aufrichtet. Wiederholen Sie die Übung vier bis fünf Mal. Variante: Die Übung kann auch im Stehen ausgeführt werden. Rollen Sie aus dem aufrechten Stand mit dem Ausatmen Wirbel für Wirbel nach unten, soweit es möglich ist und mit dem Einatmen wieder auf.