Sitting for a long time is poison for the muscles because they can become tense and shortened. Then not only is their mobility restricted, but it can also lead to poor posture and, as a result, to pain. Stretching helps. Don't worry, it doesn't have to be as complex as in the yoga class, extensive lolling and stretching is enough.
Just try it:
• Pull up as far as you can with your fingertips.
• Try to touch your own toes (don't hesitate to bend your knees).
• Swing your legs sideways, forwards and backwards.
• Raise knees alternately.
• Rotate hips and arms.
• Shake out and loosen all limbs.
Under stress, muscles contract unconsciously. An ancient reflex to run away from the mammoth. Progressive muscle relaxation according to Jacobson helps to get rid of this tension and thus also the stress. You gradually tense individual muscle groups for 5 seconds and then consciously release them for 10 seconds. Meanwhile, the rest of your body stays relaxed.
You can do this exercise sitting or lying down and tense, for example first the left arm, then the right, then the left leg, then the right, then the bottom, shoulder blades and neck - and finally the face.
Those in a hurry (who already have a bit of practice) can consciously tense all their muscles at the same time and enjoy the relaxation when they let everything go 5 seconds later.
Isometric exercises are particularly good for a mini workout. Muscle tension is also maintained during such exercises (for up to 2 minutes), which improves both muscle strength and conditioning.
A few years ago there was even a real hype when people had their picture taken in a wide variety of places while “planking” and published these photos on Instagram and Co. And what pop stars can do in the park or a ZiB presenter in the studio can be done much better at home. Two minutes of plank position is a challenge for the whole body, but especially for the abdominal and back muscles. By the way, in the past it was simply called push-ups or planks, but of course the plank position sounds cooler.
When you look at a computer screen all day your eyes work really hard because they are focused at the same distance most of the time. Eye exercises give them variety and relaxation at the same time.
• Rub palms together until warm, cup hands and place over eyes for one minute. Open your eyes and enjoy the warm darkness.
• Look all around: with your eyes closed, look up as far as possible, then down. Circle left, then right, then clockwise and counterclockwise. Then do the same movements with your eyes open.
• Put a finger in front of your nose. close one eye Fixate the fingertip with the other eye. Slowly move your finger in a straight line as far away from your nose as you can, then back toward the tip of your nose. Follow with your gaze. Repeat the exercise with the other eye.
• Treat your eyes to a warm bath under your palms again.
There is a room for everyone where they feel particularly comfortable and secure. This can be a place in nature or in a loved one's house. If you recall the memory of this place in your mind, you will feel a similar sense of well-being as if you were there. This works all the better the more vividly you can imagine this place, i.e. with as many sensory impressions as possible.
• What about this place is special?
• What sounds can you hear there?
• How does it smell there?
• Is it warm or refreshingly cool?
• How do the surfaces feel, like the floor?
The more often and more intensely you imagine this place, the easier it is to recall it and take a 15-minute break there in your mind.