We are still often at home and in the home office - how do we keep moving?

Exclusive tips from Dr. Norbert L. Becker

We are still often at home and in the home office - how do we keep moving?

After a busy morning in the home office, at home in the kitchen, at work, or perhaps even after a very comfortable morning reading the newspaper, your body not only needs something to eat and drink, but also exercise to loosen up the monotonous postures that lead to cramping and get the body fit again. Just a few effective exercises help to loosen and stretch the muscles, promote blood circulation, banish tiredness and get you mentally fit again. You don't need much, just yourself and the will to do something.

As we spend a lot of time sitting at our desks, helping the children with their schoolwork or preparing meals during the coronavirus crisis, our shoulders and hands have to do a lot. The hands are connected to the whole body via the shoulders. All the exercises I am going to show you involve the whole body. The feet, with which we consciously feel the floor, should consciously stand firmly and securely on the floor: We should feel the floor. The best way to do this is to take off your shoes. Breathing is also an important part of the following exercises.

To prepare, stand up straight, keep your back straight and breathe in and out deeply!

The first exercise: The hand

Stretch both arms forward at shoulder height. Your palms are wide open and facing the floor. Spread your fingers as wide as possible. Then slowly close your hand into a tight fist with your fingers clasping your thumb. Keep your arms straight, open your hands as wide as possible, spread your fingers as wide as you can and then close them into a tight fist again. Breathe in as you spread your fingers, breathe out as you close your hand into a fist. Do this exercise ten times. Be aware that your hands are connected to your spine and legs via your arms and shoulders and that you are forming a firm stance with your whole body via your feet.

The second exercise: The carpus

For the next exercise, keep both hands and fingers stretched throughout the exercise. Stretch your hands upwards at the wrist as if you wanted to push against a wall; the fingers point upwards. Then bend your wrist and point your fingers downwards. While your fingers are pointing upwards, breathe in; when your fingers are pointing downwards, breathe out slowly. Repeat the exercise ten times. Realize that your hands are connected to your feet via your shoulders, spine and legs.

Third exercise: The wrist

Make a strong fist with your thumbs clasped again. Now slowly circle both fists ten times clockwise, 10 times anticlockwise and 10 times counterclockwise from the wrist with your arm stretched out. Don't forget your feet and be aware that they are in firm contact with the floor.

Fourth exercise: The elbow

Extend your arms forwards at shoulder height. The palms of your hands should be facing upwards. Bend your arms at the elbow and then touch your shoulder with your fingertips. Breathe in as you stretch your arms out and breathe out as you bend your arms. Do this exercise 10 times with both arms at the same time.

Fifth exercise: The shoulder

From the same starting position, try to circle your shoulder. Place the fingertip of your left hand on your left shoulder and the fingertip of your right hand on your right shoulder and describe a large circle with both elbows simultaneously, ten times clockwise and ten times anticlockwise. Move your elbows far back as you do this; if your elbows come forward, they may touch. Breathe in when the elbows move upwards and breathe out when the elbows move downwards. Realize that the shoulders are connected to the arms via the spine and the feet are firmly connected to the floor.

Sixth exercise: Whole shoulder girdle

Stand upright, put equal weight on both feet and cross your hands in front of your abdomen. As you breathe in deeply, slowly raise your crossed hands high above your head in front of your chest and look at your hands without stretching your head too far back. As you exhale, spread both arms out horizontally and open up like a flower. Then inhale again and bring your hands back up and cross your wrists over your head again. As you exhale, bring your hands back in front of your lower body.

You will see that with these few exercises, the shoulder area is already very relaxed and the tension caused by office posture, sitting monotonously while reading the newspaper or files or bending forward while working in the kitchen will disappear. Always think about your feet during the exercises: good contact between the feet and the floor ensures good posture for the whole body.

All exercises are much more fun with a partner, the whole family or your colleagues.

Now you can go to lunch! The tension of the morning is gone with these exercises and you feel fresh and alert. Bon appétit!