Exercises for stress management in the workplace

Alternate breathing from yoga Progressive muscle relaxation All muscles of the body are tensed one after the other for 30 seconds and then relaxed again Autogenic training, stress reduction – help through physiotherapy

Starting position: relaxed but upright sitting on an office chair, the index and middle finger of the right hand is bent and touches the ball of the right hand
Execution: close one nostril alternately with thumb or ring and index finger and breathe in through one nostril and out through the other, count 8 seconds per inhalation or exhalation, repeat 12 times

Starting position: relaxed seat, arms hanging loosely on both sides of the body, feet standing on the floor hip-wide apart
Execution: first press both feet into the floor and additionally tense the gluteal and abdominal muscles, release after 30 seconds
Then pull both shoulders up towards the ears and make fists with both hands
Then pull the shoulder blades towards the spine and push the shoulders down, stretch the elbows, open the hands and spread the fingers
Pull all facial muscles together as if you had bitten into a lemon
Finally you can carefully turn the head from left to right and move it up and down

Yoga exercises at the workplace

Swivel seat on the chair Cobra standing

Starting position: sitting on the office chair, the right leg is folded over the left one
Execution: put the left hand on the right knee, the right hand grasps on the right chair back far back or is placed on the seat behind the back, the head is turned back over the right shoulder
Make sure you keep your back straight and pull your shoulder blades down backwards, hold the position for about 30 seconds and then change sides

Execution: the hands are crossed behind the back, the elbows remain long and the shoulder blades are pulled down to the back
Tense the abdominal muscles to protect the lower back and bend the upper body slightly backwards in the extension, take the head carefully into the movement
Breathe in and out consciously into the chest, hold the position for about 30 seconds