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)
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.
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":
Enjoy the relaxation!
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.
Enjoy the pleasant relaxation!
Please repeat this exercise 5 times.
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.
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.
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.
Enjoy the pleasant relaxation!
Here you will find further helpful exercises for the hands and wrists in the form of "gifs".
Information compiled by Dr. Sabine Meier: www.healthatwork.de