Relaxation exercises

Relaxation exercises – your source of energy for every phase of life

Maybe you’re just overwhelmed by projects at work or conflicts are putting you under psychological pressure. Tense muscles can also be the result of too little or unbalanced exercise. Especially seniors or pregnant women suffer from tension. In our article, we will therefore introduce you to some relaxation exercises with which you can easily get rid of your complaints.

Here’s why there are so many different relaxating exercises available

From yoga to office exercises to foot massages, there are all different types of relaxation exercises. Depending on whether you want to bring more movement into your everyday life, or whether you want to release very specific tensions, different relaxation exercises will help you. You should also not underestimate the mental aspect. Headaches, tension and many other complaints can be related to the fact that you are currently under a lot of stress. Therefore, take time out regularly.

What are the best relaxating exercises at work?

About one in three working people in Germany spends most of their working hours at a desk. This can quickly lead to tension, vision problems and other physical ailments. Our bodies are not designed to sit and stare at a screen for hours on end. That’s why you should take small breaks from time to time during working hours to loosen up your muscles and move around. The following relaxation exercises are easy to do at work.

Relaxation exercises for the back

Especially when we sit concentrated in front of the computer, our shoulders quickly bend forward and our spine slumps. That’s why you should remind yourself of your posture every now and then at work and straighten up again. It also helps to stretch your back regularly. To do this, stand up straight with your feet hip-width apart and your hands dangling relaxed beside your body. The knees should not be pushed through, but slightly bent. Now form a bowl with your hands in front of your belly. Imagine that there is fresh water in it. Inhale slowly while bringing the bowl to your mouth and imagine that you are drinking the refreshing water. Now exhale again, turn your palms towards the ceiling and press your hands upwards. Stretch your body as far as you can and stand on your toes. When doing relaxation exercises for your back, it’s important to take the pressure off your intervertebral discs, as they continue to compress when you sit for long periods of time.

Relaxation exercises for the eyes

If you get headaches or your eyes burn, it’s especially effective to give your eyes a few minutes of relaxation exercises. Palming”, for example, also helps to calm your thoughts. The name comes from the English word “palm” because you cover your eyes with it for a few minutes. You should not press hard, but at the same time no light should reach your eyes. Imagine beautiful landscapes or objects in bright colors and concentrate on relaxing images. After 2 to 3 minutes you can remove your hands from your face, but not too quickly, so that your eyes are not blinded.

Relaxation exercises against mental pressure

Especially when you are very tense, not only your mind suffers, but also your body. An effective remedy is therefore positive psychology. This means that you should always be aware of what is going particularly well in your work. Ask yourself questions like “What have I achieved at work that I am particularly proud of?”, “Which tasks give me new energy?” and “What gives me the most pleasure at work? It’s best to write it all down right away so you remember it later. You can also ask colleagues you trust where they see your strengths.

Relaxation exercises for seniors

Relaxation exercises pine

When you spend some time outside in the cold, your jaw muscles tense up because you unconsciously clench your teeth. Stress also leads to tense jaw muscles and can cause you to grind your teeth as a result. If you can’t open your mouth wide, chew your food mostly on one side, have jaw pain, neck pain or headaches, or your teeth are sensitive to pressure, these may be signs of a tense jaw. Do the test: try circling your lower jaw, in both directions. If you notice that your jaw isn’t doing it, you’re in pain, or you hear clicking and grinding, you should loosen your jaw with some relaxation exercises. Start by massaging your jaw muscles from your cheeks to your chin, slowly opening and closing your mouth. This is how you apply more or less pressure. Then, relax your jaw joint by slowly opening and closing your mouth and moving your jaw to the left and right.

Relaxation exercises while sitting

After sitting for a long time, you need to loosen your legs and get your muscles moving again. This exercise is best done barefoot. To do this, sit on the front half of your chair, lift one leg slightly and slowly circle your foot in both directions. Pull your toes up towards the ceiling and then extend them again. Then place your foot back on the floor and lift your heel as far as you can before slowly lowering it back down. Do the same with the other foot. Relaxation exercises not only help loosen up tense muscles, but they also prepare your legs so that you can get up from the chair without any problems. By the way, for relaxation before getting up, we recommend a massage chair.

Light movement

To prevent tension and limited movement from becoming a problem in the first place, light relaxation exercises should be a regular part of your daily routine. You can do yoga at any age, because it is especially important that you become aware of your body and gently strengthen muscles and tendons. Of course, you have to be a little more careful with your body if you are older, but even for you there are suitable exercises to start yoga. As is so often the case, nothing ventured, nothing gained!