THESE EXERCISES ARE NOT A SUBSTITUTE FOR PHYSICAL RELAXATION IN YOUR FREE TIME !!!
Exercise 1
Relax and extend your arms along your sides
Rotate your arms 3 times upwards and backwards
Repeat the exercise in the opposite direction
Exercise 2
Straighten up and reach with your hands as far up as you can
Twist your trunk to the left and then to the right
Do these twists three times, slowly
Exercise 3
Stand a little way from a wall and place your foot in front of you, leaving the other leg behind you
Point your toes a little outward
Slowly move your hips forward until you feel a stretch in the calf of your straight leg
Hold an easy stretch for 5-10 seconds
Repeat the exercise to stretch the other leg
Exercise 4
Interlace your fingers, turn your wrists so that your palms face toward the ceiling and lift your arms high above your head to stretch up your rib cage
Hold for 10 seconds, relax and repeat the exercise
Exercise 5
Interlace your fingers in front of you, at the level of your shoulders
Turn your wrists and straighten your arms forwards as far as you can
Hold for 5-10 seconds, then relax and repeat the exercise
Exercise 6
Hold this position for 5-10 seconds
Repeat the exercise 2-3 times
Exercise 7
Hold this position for 5-10 seconds
Repeat the exercise 2-3 times
Exercise 8
Tilt your head to one side and hold this position for 15-30 seconds until you feel a gentle stretch of the muscles in the side of your neck
Slowly, lean your head forward and then tilt your head to the other side, hold for the next 15-30 seconds
Repeat the exercise several times
Exercise 9
Put your hands behind your chair and stretch your muscles
Exercise 10
Sit deep in your chair
Clasp you hands behind your head and push your chest forward as much as you can
Relax your muscles
Exercise 11
Move your elbows backwards and tense your muscles
Exercise 12
Lean forward and try to touch the floor with your hands
Exercise 13
Turn your head toward your left/right shoulder and look behind you
Exercise 14
Stretch your arms by putting your hands together and tensing your muscles
Hold this position for 5-10 seconds
Exercise 15
Gently pull each knee in turn toward your chest
The exercises have been prepared on the basis of materials from the Nofer Institute of Occupational Medicine
