skip to main contentskip to main menuskip to footer Universität Bielefeld Play Search

Health

Picture with blade of grass and raindrops
© Bielefeld University
Switch to main content of the section

Contact

Amela Lendo

Room: A3-105
Phone: 0521 106-3332
gesundheitskurse@uni-bielefeld.de

 

 

Exercises for short relaxation breaks

Relaxed from head to toe

Instructions for performing the exercises

The starting position for all exercises is sitting upright. If you experience pain, please stop the exercise and consult a specialist (e.g. company doctor).

Follow movement impulses in everyday life!

To warm up before the exercises or as a mini-break: Loosen up, stretch extensively.

All relaxation exercises as PDF (German)

Central exercise - relieving the neck and throat muscles

Person touches the back of their neck
Adobe Stock

Hold on to the seat of the chair with both hands. Then slowly tilt your head to the side so that your ear moves towards your shoulder and hold this position for 3 breaths. Pull your shoulder down as you do so. Change sides and repeat the exercise 3 times.

In-depth exercise

Lower your chin to your chest and move your chin alternately to your right shoulder and left shoulder. Repeat the exercise 5 times.

Relax your shoulders and neck "On the way":

  • Whilst walking, alternately circle your shoulders backwards.
  • While walking, raise your shoulders for four steps while inhaling and then lower them for four steps while exhaling.

Enjoy the relaxation!

Ergonomic tips for your monitor workstation

PC, keyboard and document holder locations

Please position your screen parallel to the window (so that the window is to the right or left of you). Please only use task lights together with the room lighting. The distance between your eyes and the screen should be at least 50 cm. Your eyes should be above the top line of the screen. The document holder and the screen should be at the same distance if possible. The keyboard should be 10-15 cm away from the edge of the desk.

Central exercise - relieving the shoulder girdle and thoracic spine

Person examines a shoulder
Adobe Stock
  • Let your arms hang down and place your hands relaxed on your thighs.
  • Inhale and raise your right shoulder towards your ear, exhale and let your shoulder drop. Repeat the exercise with the other shoulder. Perform at least three repetitions with both shoulders.
  • Finally, raise both shoulders 3 times inhaling towards your ears and let them drop again as you exhale.

In-depth exercise

  • Let your arms hang relaxed next to your thighs: Exhaling, drop your shoulders forwards, turning your thumbs inwards with your palms facing backwards. Then, inhaling, pull your shoulder blades together and straighten your body, turning your thumbs outwards with your palms facing forwards. Repeat this exercise at least 3 times.
  • Cross your arms behind your head. Keep your neck long, your shoulders low and your elbows pointing outwards. Slowly press your head against the resistance of your hands. Hold the stretch for one breath and repeat the exercise 3 times.
  • Grasp the left backrest or outer edge of your office chair with your right hand and turn your upper body to the right; look over your right shoulder, hold the stretch for two to three breaths, then release and switch sides. Repeat three to five times.

Enjoy the pleasant relaxation!

Ergonomic tips for your monitor workstation

Please ensure that the seat is at the correct height: while the forearms are horizontal on the work surface, the elbow joint should form a right angle.

Central exercise - relieving the lumbar spine

Person touches their back
Adobe Stock
  • Please sit on the front edge of the chair. Rest your hands loosely on your thighs.
  • Round your back as much as possible while exhaling and looking towards the floor.
  • Inhale and straighten up again until you have a slightly hollow back. The shoulders move backwards and downwards.

Please repeat this exercise 5 times.

In-depth exercise

  • Sit on the front edge of the chair again. Rest your arms loosely on your thighs. Now raise your right foot as you inhale and lower it again as you exhale.
    Repeat this with your left foot. Repeat this exercise several times (30 times) and make sure you are sitting upright. Can you feel the tension in your stomach? This exercise also stimulates your abdominal muscles.
  • Stretch your arms out to the side and parallel to the floor, palms facing forwards. Pull your shoulder blades together and tense your abdomen and buttocks. Hold this tension for 3 breaths. Release again and repeat this exercise 4 times.
  • Let your arms hang down between your hip-width open legs and roll downwards, vertebra by vertebra. Let your head and shoulders hang loosely downwards. Stay in this position for two to three breaths and then slowly straighten up vertebra by vertebra.
  • Sit back down on the front edge of the chair. Rest your arms loosely on your thighs. Now raise your right foot as you inhale and lower it again as you exhale. Repeat this with your left foot. Repeat this exercise several times (30 times) and make sure you are sitting upright. Can you feel the tension in your stomach? This exercise also stimulates your abdominal muscles.

Ergonomic tips for your monitor workstation

Dynamic sitting

Avoid rigid, permanent postures - especially under stress! Instead, change your sitting position frequently and use the movable backrest of your office chair. Please make a conscious effort to take breaks to prevent one-sided muscle strain and premature fatigue.

Relaxation for your face

Relax the muscles of your face by first tensing the muscles listed below and holding the tension for approx. 2 breaths. Then release the tension as you exhale and relax for approx. 5 breaths.

  • Raise your eyebrows: Tense - hold - relax
  • Pinch your eyes together: Tense - hold - relax
  • Press your lips together: Tense - hold - relax
  • Pull the corners of your mouth outwards: Tense - hold - relax

Relaxation for overstrained and irritated eyes

Rub your palms together quickly and vigorously to warm them up. Now place your palms loosely over your closed eyes so that no light penetrates and there is no pressure on the eyeball. Make sure that you do not tense your neck and back and breathe calmly and evenly. Relax your eyes and enjoy the soothing warm darkness. After 2 - 3 minutes, breathe in and out deeply a few times and then pull your hands away from your closed eyes and stay there for a moment. Then blink gently a few times and allow your eyes to adjust to the brightness before finally opening your eyes fully.

Ergonomic tips for your monitor workstation

  • Please only use task lights together with the room lighting. To avoid glare, the PC should be positioned to the side at a distance of 1 - 2 metres from the window. Ensure that the font colour and background have a clear contrast (dark font on a light background is ideal).
  • The basic rule is: keep your eyes moving! Look out of the window and move your eyes along the edges of roofs or plant structures.

Exercises to relax arms and hands

Interlaced hands
Adobe Stock
  • Hold your arms outstretched in front of your body at shoulder height with your palms facing downwards. Clench your hands into a fist and slowly bring them towards your chest, keeping your elbows at shoulder height. Stretch your arms forwards in one quick movement, stretching your fingers as well. Repeat this exercise 5-10 times.
  • Stretch your arms forwards with your palms facing the floor and hold this position. Now bend at the wrist so that your palms are facing your body. Fold your hands upwards so that the backs of your hands are facing your body. Please keep your fingers stretched during this exercise and then repeat this exercise 6 times in loose alternation.
  • Stretch your arms forwards long: then spread your fingers wide apart. Now close your hands into a fist. Then spread your fingers wide apart again. Repeat this alternation several times.
  • More often in between, let your arms hang down relaxed and then shake your arms, hands and fingers vigorously for 5 seconds.

Enjoy the pleasant relaxation!

Ergonomic tips for your monitor workstation

  • Please ensure that you sit at your desk so that your upper and lower arms form an angle of approx. 90 degree. Your forearms should be able to form a horizontal line to the keyboard with your upper arms hanging down loosely.
  • Hold the mouse with a relaxed hand and remove your hand from the mouse when you are not working with it. Ensure that your arm is resting comfortably or resting on the surface while the mouse is within easy reach. Reduce the double-click speed to minimise the strain on your fingers and use shortcuts where possible.

Here you will find further helpful exercises for the hands and wrists in the form of "gifs".

Person touches their leg
Adobe Stock
  • Place your feet with the whole sole on the floor. Now roll your feet from toe to heel and back again. Repeat this exercise at least 10 times.
  • Stretch your legs out straight and alternately pull one toe in while stretching the other away. Repeat this exercise at least 10 times in quick succession.
  • Stand up and stand behind a chair and hold on to the backrest. Slowly come up onto your toes and lower your heels again until your whole foot is in contact with the floor. Repeat the exercise 10 times.

Ergonomic tips for your monitor workstation

  • When sitting, the entire seat should be utilised up to the backrest and the feet should be on the floor so that the thighs are not pressed onto the chair by their own weight and the weight of the lower legs is absorbed by the feet (avoid pressure points and constrictions in the thigh area). Do not bend your legs too much. The angle in the knee joint should be greater than 90 degree. The angle of the lower leg and foot (ankle joint) should also be at least 90 degree. We have height-adjustable footrests available for smaller people whose feet hang in the air when the chair is in the optimum position.
  • Please do not cross your legs when sitting, as this impairs blood drainage.
Logo Health at Work
© Health at Work

Information compiled by Dr. Sabine Meier: www.healthatwork.de

back to top