Exclusive Tips from Dr. Norbert L. Becker
We are still often at home and working from home – how can we stay active? (Part 2)
In the evening, when you want to enjoy your well-deserved rest, your body also wants to relax and recover. However, many tensions have built up throughout the day because the body was often subjected to monotonous strain and there was too little opportunity for compensatory movement. I have devised a few exercises to prepare the body for its evening rest and loosen the muscles. They help you become consciously aware of your body and prepare for a restful night.
Replace tight clothing with loose, comfortable clothes and take off your shoes. It is best to do the following exercises barefoot or wearing socks – with non-slip socks if necessary – or in sports shoes. Make sure you have enough space around you so that you do not bump into anything or injure yourself during the exercises.
Let’s begin: Stand upright. Your feet should be firmly on the floor and about a hand’s width apart. Distribute your weight evenly over both feet and feel the floor.
First exercise: Breathe and open the chest
While standing upright, relax your shoulders slightly. Then place both hands crossed over your chest or clasp them in front of your chest. Spread both arms wide to the sides, as if you wanted to embrace the whole world, thereby opening your rib cage. Breathe in deeply as you do so. As you slowly and completely exhale, hug yourself and hold yourself tightly. When you open your chest and spread your arms again, slowly breathe in deeply, then slowly breathe out again and hug yourself, crossing your arms the other way around. Do this exercise five times. Make sure that your feet have good, full contact with the floor. By then, all the day’s frustration will already have disappeared.
Second exercise:
The second exercise follows on from the first.
Stand straight and upright. Try to feel that your feet are firmly planted on the floor. Now clasp your hands in front of your chest and remain standing for one breath. Then raise both arms and stretch them shoulder-width apart high above your head. Consciously tense your gluteal muscles as you breathe in through your nose. As you lower your arms, breathe out through your mouth. As you raise your arms, try to feel the tension throughout your entire body. As you lower your arms and exhale, relax. When raising your arms, look at your hands without tilting your head too far backward. Perform this exercise five times.
Third exercise: Stretch the spine
Interlace your fingers and place both hands on your head. Then stretch your arms, shoulders, and chest upward, turning your palms toward the ceiling. Make yourself really “long” and stretch your body from bottom to top. If possible, lift your heels and try to stand on the balls of your feet. Your feet are especially important here: To avoid losing your balance, you can make contact with a desk, kitchen table, or another object using your thigh, and fix your gaze on a point on the wall. Inhale as you raise your arms; as you lower them, place your hands back on your head, exhale, and consciously stand back on the soles of your feet and feel the floor. Take your time with this exercise and repeat it five times.
Fourth exercise: Move the spine
In this exercise, bend to the side like a palm tree in the wind. Place your feet slightly apart. Extend your arms forward, interlace your fingers in front of your navel, and turn your palms outward. As you inhale, raise your arms above your head, then bend to the left and slowly exhale. Return to the center and inhale again. Repeat the same movement on the other side. Perform this exercise mindfully, not too quickly, and keep both feet firmly “grounded” at all times. Make sure that you do not bend forward or backward during this exercise and do not twist your torso. Perform the exercise five times on each side.
Fifth exercise: Bow-and-arrow stance
This exercise particularly engages the shoulder and neck muscles, as they are often responsible for tension resulting from the day’s strain. Stand upright with your feet shoulder-width apart and take a small step forward with your left foot. Extend your left fist outward to the left and bring your right fist across your chest toward your left arm, without twisting your body. Now imagine that you are holding a bow and arrow. Look toward your left fist as if you were holding an arrow and had to draw the bow. Slowly pull your right fist back toward your right shoulder, tense both arms, and draw the bow. Straighten your posture as you do so. Then release the imaginary arrow and slowly exhale, noticeably relaxing as you do so. Perform the same exercise on the other side. During this exercise, keep your spine upright and stand firmly on the floor so that you can “aim” properly. Perform this exercise five times on one side, then switch your feet and practice the same movement on the other side.
Sixth exercise: Loosen the spine
This exercise loosens the entire body once again. Place your feet slightly apart and raise your straight arms above your head. Then bend forward and swing your torso loosely downward from the hips without any effort. Allow your relaxed, hanging arms to swing back and forth between your legs 4 to 5 times. Relax as much as possible. After five swings with your arms extended, return to an upright standing position. All these exercises should be performed without much effort. As you raise your arms, breathe deeply in through your nose; as you swing downward, always exhale forcefully through your mouth, audibly if possible. Repeat this exercise three times. If you experience dizziness or have high blood pressure, skip this exercise.
With these exercises, you have done something good for your body. Notice how your spine feels after the exercises, then take a short, relaxed walk in the fresh air, wearing comfortable clothing and shoes that give your feet and toes plenty of room and freedom.
