Exclusive Tips from Dr. Norbert L. Becker
After a busy morning working from home, in the kitchen at home, at the workplace, or perhaps even after a very relaxing morning spent reading the newspaper, your body needs not only something to eat and drink, but also movement to loosen up the monotonous postures that lead to tension and get your body fit again. Just a few effective exercises are enough to loosen and stretch the muscles, stimulate circulation, banish fatigue, and make you feel mentally alert again. You do not need much for this—just yourself and the will to do something.
Since we spend a great deal of time sitting at a desk during the coronavirus era, helping the children with their schoolwork, or preparing meals, our shoulders and hands have to do a great deal of work. The hands are connected to the entire body through the shoulders. All the exercises I am going to show you involve the whole body. Your feet, with which you consciously feel the floor, should stand firmly and securely on the ground: We should feel the floor. It is best to take off your shoes for this. Breathing is also an important part of the following exercises.
To prepare, stand upright, keep your back straight, and breathe in deeply and out fully!
First exercise: The hand
Stretch both arms forward at shoulder height. Keep your palms wide open and facing the floor. Spread your fingers as far apart as possible. Then slowly close your hand into a tight fist, with your fingers wrapping around your thumb. Keep your arms extended, open your hands as wide as possible again, spread your fingers as far as you can, and then close them into a tight fist again. Inhale as you spread your fingers and exhale as you close your hand into a fist. Do this exercise ten times. Become aware that your hands are connected through your arms and shoulders to your spine and legs, and that your whole body forms a firm stance through your feet.
Second exercise: The wrist
For the next exercise, keep both hands and fingers extended throughout. Bend your hands upward at the wrists, as if you wanted to press against a wall; your fingers point upward. Then bend your wrists so that your fingers point downward. While your fingers point upward, inhale; when your fingers point downward, exhale slowly. Please repeat the exercise ten times. Be aware that your hands are connected through your shoulders, spine, and legs to your feet.
Third exercise: The wrist
Make a tight fist, with your thumbs enclosed again. Now, with your arms extended, slowly rotate both fists from the wrists ten times clockwise, 10 times counterclockwise, and 10 times in opposite directions. Do not forget your feet, and remain aware that they are maintaining firm contact with the floor.
Fourth exercise: The elbow
Stretch your arms forward at shoulder height. Keep your palms facing upward. Bend your arms at the elbows and touch your shoulders with your fingertips. Inhale as you extend your arms and exhale as you bend them. Do this exercise 10 times with both arms simultaneously.
Fifth exercise: The shoulder
From the same starting position, try rotating your shoulders. Place the fingertips of your left hand on your left shoulder and those of your right hand on your right shoulder, and use both elbows simultaneously to make a large circle, ten times clockwise and ten times counterclockwise. Move your elbows far back; when they move forward, they may touch each other. Inhale as your elbows move upward and exhale as they move downward. Become aware that your shoulders are connected through your arms and spine, and that your feet are firmly connected to the floor.
Sixth exercise: The entire shoulder girdle
Stand upright, distribute your weight evenly over both feet, and cross your hands in front of your lower abdomen. As you inhale deeply, slowly raise your crossed hands in front of your chest and over your head, following your hands with your eyes without tilting your head too far back. As you exhale, spread both arms out to the sides to shoulder height and open up like a flower. Then inhale again, raise your hands once more, and cross your wrists above your head; as you exhale, bring your hands back down in front of your lower body.
You will see that these few exercises already loosen the shoulder area considerably, and that the tension caused by office posture, monotonous sitting while reading newspapers or files, or the hunched posture associated with kitchen work will ease. During the exercises, always think about your feet as well: Good contact between your feet and the floor ensures good alignment for your entire body.
All the exercises are much more fun with a partner, the whole family, or your colleagues.
Now you can go to lunch! The tension from the morning will have disappeared with these exercises, and you will feel fresh and invigorated. Enjoy your meal!
