All the exercises ready to use

Reminder of the online course

“Working at the video screen”

None of us is defenseless towards the possible negative stresses we undergo in the office.
With little effort, though, everyone can considerably reduce most of the most serious
factors.

Health tips
• Listen to your body's signals - sense it consciously

• If sitting is unavoidable, then sit dynamically: constantly alternate between position anterior, middle and
posterior. "Sitting still," the posture that used to be so highly advocated, is as much as most wrong we can
impose on our bodies.
• Every opportunity to move should be used consciously
During your daily routine, pay attention to opportunities for movement, use the stairs instead of the elevator, or
deliver messages in person instead of by e-mail or phone
• Drink plenty of water
Lack of water brings fatigue and causes various ailments.

• Stop your work routine with mini exercises that take just a few minutes
In between do small gymnastic exercises that help the body stay in shape. .
• Walking keeps you in shape
On your lunch break take a walk around the block! Even an individual exercise program of about half an hour
keeps you in shape
• Sport activities in your free time
If you are forced to sit for long periods of time at work but still want to prevent any ailments, then
compensate for the lack of movement by doing sports in your free time. Anything you enjoy is suitable: running,
skating, cycling, swimming, exercising your muscles in the gym, dancing, etc.
• Practice walking instead of walking comfortably
The much-lauded evening walk can be turned into intense movement.

Moving more does not require money, expensive devices, or a lot of free time.

At first, changing one's habitual behavior is difficult and requires exercise and perseverance. But it pays off, because
- as proven - alternating a few positions in a single hour is good for your health, stimulates circulation and prevents
muscle contractions.

THINK ABOUT IT:

Your health and welfare are precious assets!

To include in your daily routine......

Yawning
When you are alone and undisturbed, yawn as much as you want! Yawn
long and energetically and at the same time make a loud, lion- like
sound.
When yawning, all the muscles of the face, the massager, the muscles
of the neck and shoulders are stretched to the muscles of the back.
When they are then stretched, the muscles are much more relaxed than
before.
If you have yawned vigorously a couple of times, you will feel how
everything flows again: the nose runs and the eyes water. This is further
relaxation.
When the eyes water, tear fluid is distributed in the eye and vision
becomes clearer. Yawning supplies the eyes, brain and even other cells
in the body with new oxygen and even changes the pH value of the
blood. It also moistens chronically dry eyes.i.

Always to be willingly integrated into the

daily work routine...
The most important of all eye exercises...
Turn your gaze away from the screen and look at the
distance for about 1 minute.

Blink!

....because blinking is one of the most important eye exercises

most important relaxing exercises even in theit cannot
repeated enough.
Because of its simplicity blinking is not even
understood as an exercise. However, often, the simplest things are
also the most effective!
The important thing is to think about it and do it consciously!
Whenever we notice that our eyes begin to stare at a spot or
when we perceive any eye irritation, we should
vigorously close our eyes and open them again for a couple of times.
Blinking is also useful as a preventive measure. Get used to
to always and repeatedly blink them.

Inflate the face

From time to time interrupt the work and perform this small
relaxation exercise.
• Inflate the cheeks
• Move air from one side of your mouth to
the other
• Slowly let the air escape

Repeat the exercise several times.

 Stretching your back in between is always
good for you.
Tilt your back back and raise your arms.

Stretch as you like.

But this is good too!

Bend your arms, grab your elbows, and gently push them back
or up.

Breathe deeply.
Repeat the exercise 2 to 3 times.
During the day use every opportunity to bring your arms above your
head. Stretch upward vigorously to activate the entire back muscles but
avoid arching them.

Exercises in waiting times

Press your feet together

• Standing upright, close your legs together. Arms lie next to your sides. Press
your toes against each other. Feel the contraction of the muscles
of the feet and thighs.
• Hold the tension for 10 seconds.
• After a short pause, press your heels against each other for 10 seconds.
• Repeat, alternating, three times in total.

Press the knees

• Standing relaxed, close your legs together.
• Press your knees firmly against each other until you feel a clear
tension in the inner thigh muscles.
• After 10 seconds release the tension and give yourself a break of about 30
seconds.
• Repeat the exercise three times in total.
The butterfly
• Standing upright, cross your arms behind your head.
• Extend your elbows to the side.
• Raise yourself up as if someone is pulling you upward with a transparent string.
• With your hands apply gentle pressure against your occiput. Feel how the
muscles in the back of the neck come into tension.
• Hold the tension for 10 seconds.
• Repeat the exercise three times.

Bodycheck

• Stick your hands in the pockets of your pants or "hook" them into the pants or
at the lacing of the skirt. The upper arms and elbows are next to the hips.

• Press your elbows against your body. Tense the back and chest
muscles. Hold the tension for 10 seconds.
• Repeat the exercise three times

Hunchback
• Stand upright.
• Cross your hands and extend your arms forward (palms forward). The
Back is bent at the height of the thoracic spine.
• Feel the stretch between the shoulder blades. Hold it for 10 seconds.
• Repeat the exercise several times a day.
Breathing exercises

Energy breathing
• Let your arms relax beside your sides.
• Bring your fingertips close together and turn the palms of
your hands upward.
• Inspire and raise the hands in front of the body, until they
bring them at eye level.
• Turn your palms downward and exhale.
• Bend your knees slightly.
• Turn your palms over again and inhale.
• Reaching up, turn palms downward and exhale
Breathe deeply. Inhale through the nose and
exhale through the mouth. Repeat the exercise as many times
you wish, but at least 3 times.

Breathing through the diaphragm⚫

• Sit comfortably with your back straight so that your
breathing can occur freely and unimpeded.
• Let your hands rest, relaxed, on your thighs, palms
facing upward.
• Breathe a few times normally.
• Inhale deeply and inspire briefly and
energetically (even audibly).
• Contract your belly rhythmically as if it were a bellows and
then relax it until you have completely pumped the air out
from the lungs.

Repeat the exercise as many times as you wish, but at least 3

volte.
times.

Alternated breathing
• Sit up straight and comfortably.
• Bend the index and middle fingers of the right hand and the
left hand inward, the other fingers remain extended.
• Close your eyes.
• Close the right nostril with the thumb and exhale through the
left nostril.
• Inspire through the left nostril. Close the left nostril
with the ring finger and hold your breath.
• Release the right nostril and exhale completely.

Take long breaths - the exhalation should last longer than

the inhalation and you should hold your breath even longer.
Repeat the exercise a few times.
 Abdominal respiration
• Sit up straight, pelvis is in a slightly forward position,
your back is straight.
• If desired, rest your hands on your belly to feel the breathing
movement better or rest your hands, relaxed, on your thighs.
• Close your eyes. The mouth is also closed, the joints
of the jaw are relaxed.
• Inhale deeply, feel how the abdominal wall rises up. The
diaphragm lowers, massaging the organs of the belly.
• Hold your breath. Exhale slowly and deeply. Perceive how
the abdomen contracts. The diaphragm rises and massages
the heart. Pause for a moment until the inhalation occurs
almost automatically

Breath deeply a couple of times and then go on with your

work, refreshened with new energy.

Stimulate blood flow and ventilation in

the lungs and bronchi
With your fists, gently tap the rib cage on each
side.
Hum or sing aloud several vowels: "A .... O .... U ..... ".
When the sounds die down you can relax your arms.
Breathe spontaneously and sigh.

Springing performed by the joints:

Perform the exercise every morning for 1 to 2 minutes and you will
begin the daily routine agile and full of energy.
• Standing, assume a relaxed posture, your feet are parallel
Breathing exercise to each other and are placed at a distance equal to the width
of your hips, your knees are slightly bent.
• Begin to spring starting from the joints of the foot until you
to wake up reach all the joints and all the muscles.
At the same time, lift your heels off the floor. Perform the
exercise every morning for 1 to 2 minutes and you will beginthe
daily routine agile and full of energy.
• When they lower back down, the heels gently graze the
floor.
• As you raise and lower in a rhythmic way, breathe
spontaneously.
 Relaxing breathing exercise
Breathe in - breathe out: this exercise performs a relaxation.

It can be performed standing (relaxed posture, legs at shoulder

width, knees slightly bent) or while seated. The body remains
relaxed at all times.

• Arms lie next to the hips.

• Slowly raise the arms to chest height.
• As you inhale, spread your arms wide.
• Think, "The lung opens, swells and takes in oxygen and
clean air."
• As you exhale slowly bring your arms back forward.
• As you exhale think, "Along with the consumed air I exhale
all the negativity from the body as well."
• Repeat several times.
• At the end of the exercise slowly lower your arms.
• Place your warm hands on your belly. Hold the position
for a moment longer.

Breathing - Ha
• Standing erect, raise your arms above your head.

• Inhale deeply.

• Relaxing, let your torso and arms fall forward.

• Exhale and emit a short, energetic, loud "HA."

• Let your arms swing.

• Rise again and inhale.

Repeat the exercise as many times as you wish. Observe how

the breathing becomes deeper and how you feel more free.

• Exhale deeply, standing or sitting.

• Inflate your face.
• Let the air escape by emitting a silent "Pfff ".
• Simultaneously open your eyes wide and feel the
Breathing - Pfff energy.

Repeat the exercise as many times as you wish.

Exercises for the eyes

Screen - Handheld
The present exercise is perfectly suitable for times when you feel
tired or fatigued or your eyes are dry or burning.

• Sit at your desk so that your elbows rest relaxed on the

table.
• Rub your hands vigorously against each other so as to
warm the palms well.
• Rest your warm hands on your eye sockets; your hands
should form a slight pit and should not touch the eyes.
• Breathe deeply into your belly and try to focus on the warmth
that the hands radiate on the eyes. Enjoy the warmth and try
to keep the eyes relaxed.

Tapping around the eyes

• Lightly tap the area surrounding the eyes with the
fingertips, exerting a movement from
from the joint of the hands.
• Tap the bones above the eyes, the eyebrows and the bones
located under the eyes.
• Blink quickly, closing your eyes. When
the eyes are open turn your gaze outward, to the
to the horizon.

Relay of glances
• Ideally identify some near and far points present in your
workplace.

• Start with a near point, such as the computer keyboard, the tip
of your thumb, etc. The next point might be located at the edge
of the screen.

• Let your gaze wander to another object located on your desk,

e.g., a ruler, a pad of papers, a stamp pad, a pen holder, etc.
Also look for distant objects, located at different distances.

• Let your gaze rest for a while on each point.

• Then continue in the same direction, e.g., bringing the gaze to

a plant, to the window sill, outside the window, to a tree or
bush in front of the window, to the house across the street with
its windows and shingles, until the gaze reaches the sky or a
cloud. Let the gaze rest for a while.

• Gradually return with your gaze to the points identified earlier

until you reach the keyboard or finger again.
Extension of the field of view
• Move your gaze away from the screen, look far away and
relax your gaze.
• Look straight ahead and breathe deeply.
• Hold both index fingers outstretched, upright, about 30 cm from
your eyes.
• Slowly move your hands outward. Feel the movement of your
fingers and simultaneously everything in your field of vision
between your fingers.
• Move your fingers outward enough that you can hardly see them.
• Move them a little and breathe deeply. Then, slowly, move back
to the center.

Repeat the exercise several times. Sense how with each

movement you can move your fingers outward a little more and
how the field of vision expands.

The door of fingers

The following exercise is part of the fusion exercises. These are

extremely important when working at the video screen as they
allow you to shift your gaze from a near two-dimensional surface to
a three-dimensional level. In the workplace you can perform the
exercise repeatedly, in between things.

Nevertheless, first do some practice at home, with a candle if

possible.

• Place the candle on a table about 1 m away or more from you.

• Hold the outstretched index finger of one hand upright about
20 to 30 cm away from your eyes.
• Relaxed, turn your gaze to the candle. What do you perceive?
Does the finger appear transparent? Or do you see it double?
Do you see the candle through two fingers as through a door?
• Now look at the finger. Do you see the double candle? Shift
your gaze to the finger and the candle a few times. Play with it
for a while and let your gaze rest on the candle for a while.
• It is more relaxing for the eyes to look at distant objects.
• Keep your gaze on the candle as long as you wish.

If you do not see double the finger, or do not see double the candle,
it is possible that the visual ability of one eye is very different from
that of the other, or that only one eye takes on the task of seeing.
You can still try to perform the exercise playfully, without fatigue.
If you can see double only the finger and not the candle, or vice
versa, practice initially with what you see double. Do not put
yourself under pressure. Always start with what seems easiest to
you.

At the workplace, look for another vertical object in place of

the candle, such as a window frame, picture, plant, or screen.
Observe it several times through the finger port.
 Lying eight
• Sit or stand.
• Imagine that you have a magic pen on your nose.
• With the pen, describe a figure lying eight in the air.
• Always start in the center and continue to the left - this way
you stimulate the right side of the brain.
• Make the movement as harmonious as possible.
• Describe it with your eyes open and then with your eyes
closed.
• After a moment, open your eyes and blink.

Trombone
• Sit upright and comfortably.
• Cover your right eye with the palm of your right hand. Keep
the hand relaxed and the eye open.
• Keep your left hand relaxed and extended in front of you.
• With your left eye look at the palm of your left hand. Focus
your gaze on a hand line, ring or other marked spot.
• Now move the left hand toward the left eye and vice versa.
• Accelerate the movement. After a while alternate hand and
eye.

The hand movement should start from the eye and follow a slightly
oblique straight line running imaginary in front of the nose. You
will only realize that you can see sharply for a short time. Don't
worry. The eye cannot adjust to such different distances.

Eyes wide open

• Sit comfortably with your back straight in your office chair or
stand up straight.

• Let your arms and hands hang loosely at your sides and
breathe deeply into your abdomen.

• Close your eyes for a moment and try to relax all the muscles
in your face and eyes.

• Continue breathing into the abdomen. Breathe like this for

approx. 5-10 seconds and imagine how with each breath your
body, face and eyes relax more and more.

• Open your eyes as wide as you can for as long as it takes to

you to breathe deeply twice and hold the tension.

• Close your eyes for a moment and try to relax all the muscles
in your face and eyes (that is, the time of 2 breaths).
• Repeat the sequence 3 to 5 times.
The last time keep your eyes closed a little longer and try to
feel your eyes. In case you still feel tension, expel it with your
breath. At the end open your eyes and try to hold the sensation
of relaxation felt in the eye area.
Rolling your eyes
• Sit with your back straight and breathe relaxed into your
abdomen.
• Let your arms and shoulders become heavy and let them
hang relaxed next to your hips. Keep your head straight and
look around the room.
• Part one - stretching the eye muscle.
• Open your eyes as wide as you can for as long as it takes
you to breathe deeply twice and hold the tension for two deep
breaths.
• Shift your gaze to the right and try to look as far to the right
as you can without moving your head.
• Hold the tension for two deep breaths.
• Look down as far as you can and hold the tension for two
deep breaths.
• Finally move your eyes to the left and look as far to the left as
you can.
• Hold the tension for two deep breaths and roll your eyes
upward.

This preparatory exercise evenly stretches, from all sides, the

small ligaments that move the eyes and relaxes the eye
muscles.

Second part – Rolling your eyes

• Try to connect the individual positions and form a fluid
movement: rotate the eyes.
• Make the movement "as fluid as possible," do not dwell in any
particular position, but keep rotating the eyes.
• Rotate the eyes five times clockwise and five times
counterclockwise.

As soon as you have completed the exercise, close your eyes

once more and breathe quietly and deeply into your belly.
Sense your eyes and expel any remaining tension along with
the air you breathe in.
Relaxation exercises

Rotating your head

Rotating the head is an excellent exercise to stretch and
relax the neck and shoulder muscles.
• Sit and breathe relaxed, deeply, into your belly.
• Let your arms relax next to your sides and make sure your
shoulders are also as low and relaxed as possible.
• Start rotating your head by resting it on your chest, then rolling
it slightly to the side, backward, to the other side, and then
forward again.
• Start with small rotations until you understand how far you can
stretch your head in the different positions. Rotate your head fully
three times in one direction before changing direction.
Perform the movement as slowly as possible and
consciously feel the muscles.
• Sometimes, in order to relax better, it is recommended to close
your eyes during the head rotation.
• Perform the exercise for about one minute.

Head and shoulder stretching

• Sit with your back straight and breathe relaxed into your
belly.
• Begin performing the head forward stretch, resting your chin
on your chest.
• To strengthen the stretch you can help with your hands and
slightly force the pull forward.
Be sure not to bend your back downward, but to perform the
stretch exclusively from the nape of the neck.
• Hold the stretch for about 30 seconds to 1 minute. Then
perform the opposite stretch.
• Lean the head back, into the nape of the neck, without
separating the teeth. Hold the tension 30 seconds - 1
minute, before moving to the next step.
• Lower your head to the side as if you were going to rest your
ear on your shoulder.
Make sure that the face continues to look forward, that is, the
head is not bent forward or backward but only sideways.
Sense the elongation of the nape of the neck and shoulders - you
can easily see if tension is forming laterally, or if you are contorting
your head.
To strengthen the elongation of the head you can help with your
hand, which should exert gentle pressure on the head. During the
exercise breathe into your belly and feel the stretched areas. Try to
eliminate any tension you feel.
• Hold the stretch for 30 seconds to 1 minute before
switching sides.
Reverse elongation occurs on the same principle.
Rotating your shoulders
A very simple but extremely effective shoulder relaxation
exercise.

• Sit with your back straight on the front corner of the chair
and breathe relaxed into your belly.

• Your arms, heavy and relaxed, lie next to your sides.

• Begin to rotate your shoulders by performing possibly

large circles. Lift the shoulders as high as you can.

• Continue the movement backward (you can also stretch

your chest forward slightly).

• Then downward and forward again; form a slight hump.

• Connect the four extreme points as smoothly as possible.
You do not need to hurry; the important thing is to perform
large rotations. Move in slow motion so that you have enough
time left to perceive the different positions.
• Rotate your shoulders for 30 seconds to 1 minute in one
direction and then the other.

Lifting your shoulders

This is another easy exercise aimed at relaxing the
shoulder and neck area.
• Sit with your back straight and breathe relaxed into your
belly. Inhale deeply and lift your shoulders as high as you
can.
You can try to lift your shoulders as if you were "trying to plug
your ears."
• Maintain tension and hold your breath for about 10
seconds; then abruptly relax your shoulders.
• When you relax your shoulders exhale by making a deep
sigh. The sound should reinforce the relaxing effect of the
exercise.
• Between the tensing and relaxing phases breathe deeply
once.
• Breathe deeply again and lift your shoulders once more.
• Repeat the exercise in the procedure described for about 4
to 6 consecutive times.
 Lateral back stretching
• Sit with your back straight and breathe relaxed, deeply, into
your belly.

• With one hand hold firmly to the corner of the chair and
bend your torso sideways as much as you can..
In this lateral lengthening of the back, the skill is to avoid
contorting the torso while bending sideways. Even small
contortions change the area of the muscles targeted by the
exercise.
• Hold the stretch for about 1 minute before switching sides.
• Overall, you should stretch each side 2 to 4 consecutive
times.
• A variation of this exercise is to bend your torso sideways,
without holding onto the chair. This stretch works even
more on the lower and middle back area.

Try both variations and choose the one that exerts the best
effects on you.

Shake the face

• Bend the torso slightly forward. Hands and arms are relaxed
at the sides.
• Bend your head further forward and downward and feel the
neck muscles. You will notice that there is a point where you
can completely relax the neck muscles.
• Shake your head to either side - as if you wanted to say "no"-
and relax your facial muscles as much as possible.
• When the muscles are relaxed you should shake your head
so vigorously that you feel how the centrifugal force "pulls the
muscles away from the face." This is especially clearly felt in
the jaw and on the lips. The jaw should be relaxed - during
the exercise, the mouth may remain slightly open.
• During the exercise breathe deeply and relaxed in the
abdomen. While shaking your head - and more specifically
during the exhalation phase - you can make a resigned
sound: it should reinforce relaxation.

Repeat the exercise 1 or 2 times.

At the end of the exercise bring your torso back to an upright

position and close your eyes. Perceive from within the muscles
of the face and try to push away any remaining contraction.
Washing the face
• Rub your palms together briefly until they become warm.
• Rest your hands on your face and feel the pleasant warmth
emanating.
• With a gentle motion bring your palms to your forehead,
then to your temples, ears and bring them back to your
face.
• Repeat the movement several times.
Washing your face is actually a movement we often do
unconsciously. It has a cooling effect and removes feelings of
tension from our face.

Temple massage
• Sit with your torso straight and breathe deeply into your
abdomen. Breathing into the abdomen should help you
relax your face.
• Massage your temples with your index, middle and ring
fingers, describing circular motions. During the massage
make sure to keep your shoulders relaxed. The shoulders
should stay as low as possible and should not rise upward.
• Feel your temples and enjoy the beneficial sensation
exerted by the massage. Also in this exercise let relax all
the muscles you do not need for the same. In very tense
people, temple massage can also help combat headaches.
• Close your eyes, if that makes it easier for you to relax your
facial muscles. Massage your temples for about 2 to 3
minutes.

Scalp massage
• Sit with an upright back and breathe into the abdomen.

• Bring your hands to your head and massage your scalp with
your fingers. Be sure to let your shoulders relax and also
relax the scalp so that it can move slightly during the
massage.

• Using your fingers, systematically inspect the scalp starting

from the top, then moving to the sides and continuing to the
back so that all areas are massaged evenly.

• If you want, you can also grasp the hair with your fingers
and pull it slightly, or move it gently back and forth. This
technique helps to mobilize the considerably tense scalp.
• Massage the scalp for about 3 to 5 minutes, applying gentle
pressure with your fingers.
 Surrender
The exercise exerts a particularly soothing and relaxing action on
the back and hips.
• Sit with your back upright and breathe into your abdomen. If
possible, the entire surface of your back should rest on the
backrest.
• Bend your torso to your hips and lean relaxed forward. Relax
your shoulders and head and try to feel how gravity pulls your
body downward.
• Breathe deeply into your abdomen. Try to exhale any remaining
tension.
• Hold the stretching position for approx. one minute and then
slowly rearrange the torso, vertebrae by vertebrae..

Perform the exercise 2 to 4 times in a row.

Rubbing your hands

• Rub the palms together until warm.
• Then rub the backs of the first one, then the other hand 10
times.

Rubbing stimulates hand meridians and circulation. Since the

palms of the hands are connected to areas of our body, as is
the case with reflexology areas, rubbing the hands positively
affects the body.

Rubbing your eyes

• Rub the outer corners and fingertips of your thumbs together

until warm.
• Rest your thumbs on your closed eyes and massage them 10
times, applying gentle pressure inward and outward.

The exercise relaxes the eyes, strengthens vision and is

especially pleasant for tired, dry eyes.

Rubbing your ears

Since there are countless reflex points and acupuncture
points on the ears that are connected to the whole body, an
ear massage always has a beneficial effect on the whole
body.
• Place your palms on your ears and pinch the earcups between
your index and middle fingers; your index finger is resting on
your head.
• Rub and simultaneously pull the ears vigorously.
• Repeat the exercise 10 times.
 Rubbing your arms
• Hold the left arm down.
• Place the palm of your right hand on the left inner wrist joint and
stroke the inner side of the left arm, applying gentle pressure.
Move up to the armpit, shoulder joint and outer side of the left
arm, then down to the back of the hand and inner surface of the
hand until you reach the starting point.
• Before continuing with the right arm, repeat the movement 10
times.

Exercises for hands and fingers

Shaking hands
A very simple and effective relaxation exercise, always
indicated after a long period spent typing on the computer.

The exercise is divided into two phases: lateral shaking (left to

right) and vertical shaking (top to bottom)

• Sit with your back straight and breathe, relaxed, into your belly.
• Shake your hands, leaving them relaxed, in order to achieve the
greatest possible effect.
• You can shake your hands vigorously and quickly, or slowly
and lightly according to what suits you best.

Important: When shaking your hands, do not tense any

unnecessary muscles.
Each stage of the exercise should be performed for about one
minute.

Don't forget to let your shoulders relax and breathe deeply into your
belly.

Pulling fingers
• Sit upright and breathe quietly, relaxed, into the belly.
• Grasp the thumb of your right hand with your left hand and pull
it outward. Pulling it, move it slightly back and forth so that the
contracted joints of the fingers come slightly away from each
other.
Nevertheless, avoid popping the joints.
• When you pull, move slowly from the inside out, that is, from the
base of the finger to the tip. As soon as you have reached the
tip of the finger hold the tension for about 10 to 20 seconds
before moving to the other finger.
• Stretch all the fingers of one hand before moving to the other.

Perform the exercise one/two consecutive times.

 Arm twists
• Sit with your back erect and breathe into your abdomen.
• Extend your right arm. Turn your palm clockwise so that the side
is facing up.
• Clasp the palm of the right hand with the left hand and try to
strengthen the twisting of the arm or hand joint by applying
gentle pressure.
• When twisting the right arm make sure that the right arm
remains as relaxed as possible and that both shoulders remain
down and relaxed. Hold the tension for at least one minute and
breathe into the abdomen. After one minute, alternate sides and
perform the left arm twist.
• Repeat the hand stretch once or twice on each side..

Stretching the upper hand joint

With this exercise you can relax the upper hand joint.

• Sit with your back upright and breathe into your abdomen.
• Hold your right arm in front of your body as if you were wearing
a cast. Let your right hand "hang" downward.
• Girdle the entire back of your right hand with your left hand and
hold it in this position.
• Hold the right hand so that, starting from the back, it hangs
vertically downward. The elbow continues to maintain the
horizontal position-parallel to the floor.
• Now lower the elbow without changing the position of the back
of the right hand, which should continue to remain in a vertical
position.
• You can feel the increased pull of the tendons around the upper
joint of the right hand. You can vary the tension exerted on the
upper hand joint by lowering the elbow.
• While stretching the hand joint, breathe into the abdomen.
Before alternating hands, hold the maximum tension for about
one minute.

Stretching the hand joint on the desk

• Stand in front of the desk and place both hands (palms) on the
table top so that the fingertips are facing the body. If possible,
your palms should rest completely on the tabletop.
If the stretching fails, you can bend slightly on the tabletop and
(or) turn your hands so that the fingertips point slightly
outward.
• If possible during the hand joint stretching exercise your arms
should remain extended. By shifting your upper body you can
dose the tension exerted on the joints of the hands. Hold the
tension for at least one minute.
• Repeat the exercise at least 2 to 4 times. Between each
execution shake your hands vigorously.
 Simple finger stretching
• Sit with your back upright and breathe into your abdomen.

• Rest the fingers of your right hand on the palm of your left hand.
• Then, with your left hand, try pushing the fingers of your right
hand toward your forearm.
• Try to keep the hand extended and as relaxed as possible so
that the tendons and ligaments can be stretched optimally.
• During the exercise, breathe deeply into the abdomen and try
to feel the stretched parts.

Pran-Mudra (the vital mudra)

Effect: improves vision, effective against eye diseases, against
fatigue and nervousness, coordinates the right and left sides of the
brain.
• Bring the tips of thumb, ring finger and little finger together -
stretch the index and middle fingers (of both hands).
• Sit upright and rest the backs of your hands on your thighs.
• Close your eyes.
• Breathe deeply.

Feel how the energy of the pelvic floor gathers and rises to the
eyes.

Bhudi-Mudra
Effect: stimulates body fluids, counteracts dryness and burning
eyes, stimulates kidneys and bladder, improves sense of taste.
• Bring the tips of the thumb and little finger of both hands
together, all other fingers relaxed.
• Sit upright and rest the backs of your hands on your thighs.
• Close your eyes.
• Sense the eyeballs lying relaxed in the eye sockets, without
exerting pressure. Sense the eyelids. Lightly cover the eyeballs,
without applying pressure..

Sense the gap and fluid between the eyelids and eyeballs. With
each exhalation let more and more liquid flow into the eyes.
 Hakini-Mudra
Effect: improves memory, stimulates understanding between the
right and left sides of the brain, deepens breathing, stimulates
concentration.
• Bring the tips of all the fingers of one hand close to the fingertips
of the other and keep the hands relaxed in front of the body.
• Close your eyes and focus exclusively on the breath. Breathe in
- breathe out. Push away the thoughts that arise - let them pass
like clouds in the sky.
• Or: keep your eyes open and direct your gaze to an object in
the environment that you enjoy looking at, such as the detail of
a painting, a flower, a rock, the flame of a candle, etc.
• Concentrate your gaze on this point for as long as possible.
Close your eyes and imagine the object with your eyes closed.
• If you have forgotten something and wish to remember it, on the
next inhalation hold your hands in the Hakini- Mudra position,
rest the tip of your tongue on the palate and, with the following
exhalation, relax it. Look up. After a few moments you will
remember how much you have forgotten.

Fingers’ games
With this mudra you awaken your creative potential and gently
stimulate the body as well.

Even if you don't believe in the effect, finger play increases motor
skills and promotes finger relaxation.
• Stretch your fingers and cross them (thumbs too)- the two palms
face each other and guise a roof, the fingers form a comb-like
crown.
• Move the joints of the hands against each other quickly, abruptly
and parallel: move one joint away and simultaneously bring the
other closer. The fingertips do not touch.
• Rub the eminences of the palm on each other; the thumbs may
pull apart and massage each other.
• Bring the palms to a roughly horizontal position and abruptly cup
the crossed roots of the fingers against each other several
times.
The crossed fingers are bent, the eminences of the palms do not
touch. Press the fingertips firmly against the knuckles of the fingers
of the opposite hand several times.

Between sets, return to the starting position. During the first

three steps, make sure the fingers remain extended and do not
pull away from each other. Repeat the exercise three times in a
row, several times a day if possible.
Moderate gymnastics and training exercises

Free your legs - belly exercise

• Sit upright. Arms are resting on the work surface. Feet lie
parallel on the floor.
• Raise both legs until the feet are suspended a short distance
from the floor. Feel considerable tension in the belly muscles.
• Simultaneously tense the upper arm muscles slightly to
compensate for the force in the center of the body.
• Hold the position for 10 seconds.
• Repeat the exercise three times.

Back support
This exercise strengthens the back extensor muscles.
• Lean relaxed against the backrest, feet parallel to the floor.
• Rest your arms on the corner of the table.
• Press your back for 10 seconds against the backrest. Breathe
evenly.
• Repeat the exercise three times.

Chest press
• Rest your forearms on the table and join your hands together.
• Press your hands vigorously against each other for 10 seconds.
Feel a clear tension in the chest muscles.
Despite this, no obvious movement occurs.
• Release tension and pause for 30 seconds. Press your hands
against each other again for 10 seconds.
• Repeat the exercise three times.

Stretching the muscles of the back

• Bring your hands together, grasping the fingers of one hand
from above and those of the other hand. Rest your forearms on
the table.
• For 10 seconds try to pull one hand away from the other,
ignoring the resistance from the hands. Despite this, no obvious
movement occurs.
• Release the tension, pause for 30 seconds and move the hands
away from each other again.
• Repeat the exercise three times.
 Butt stretch

• Cross the right leg over the left so that the malleolus is just
above the left knee joint.
• Rest the right arm on the right thigh.
• Straighten your torso and with your right arm lightly press your
right knee down until you feel a stretch in the right butt.
• After 30 seconds alternate legs and stretch the left side.

Kinesiological exercises

Lying eight
This is an exercise from which the whole body benefits: as soon as the
eyes and the whole body are activated, both parts of the brain are also
stimulated.
Standing upright, extend your left arm forward and form a fist
with your hand, thumb extended upward.
With your arm describe a lying figure eight in the air.
With your eyes follow the thumb; keep your head still and
increase the size of the eight.
Continue until you can do the exercise without difficulty.
Repeat the exercise with your right arm.

Repeat this once more with both arms:

To this aim, join the thumb and forefinger of both hands together
to form a triangle.
Look through the opening and once again describe the lying
figure eight in the air.
Constantly magnify the eight, shifting your weight from one leg
to the other and involving your whole body.
Eventually reduce the movements until only the hands and eyes
are moving.

What you need to pay special attention to:

The shape of the lying figure eight never varies. When you
describe it start from the center, exactly in front of the tip of your
nose, and then follow its imaginary line continuing upward and
then outward. The two circles are the same. size.
Cross movements
In each cross movement you actively cross the midline of the body and
thus activate the teamwork of the two halves of the brain. If the halves
of the brain are in harmony with each other, you can call upon your full
intellectual potential even in stressful situations.
• Stand upright and relaxed. Knees outstretched; arms are
extended and relaxed beside the sides.
• Slowly and consciously bring your right hand and left knee
together; raise your left leg only as far as you can remain upright
with your torso.
• Lower your arm and leg and perform the movement with your
left hand and right knee.
• Alternate sides again and perform the exercise at an even pace
until the movement becomes easy and light, but still for twenty
to thirty times.
Lateral cross movement
• Stand upright, straight. Swing the right arm to the right, the left
leg to the left.
• Return to starting position and swing left arm to the left, right leg
to the right.
• Move in a fluid and relaxed manner.
• No matter how much you raise your arms and legs. Repeat
the movement twenty to thirty times.

Forward cross movement

• Stand upright and relaxed. Simultaneously bring your right arm
and left leg into a horizontal position. The arm and leg are
extended. Bring your foot and hand as close together as
possible. At the same time swing the left arm backward.
• Return to the starting position, repeat the movement on the
other side and practice twenty to thirty times alternating the
parts.

Rear cross movement

• Stand upright and relaxed. Bring your outstretched right arm
back and simultaneously bend your left leg at an angle. Try to
touch the heel with your hand - it is not essential to succeed.
• Return to the starting position, repeat the movement on the
other side and practice twenty to thirty times alternating sides.

What you need to pay special attention to:

Start all cross movements slowly. If they succeed easily without
requiring effort, you can increase the pace - or slow it down. Move
consciously and in a controlled manner, but also smoothly and not
abruptly; your shoulders should remain completely relaxed. If possible,
perform the cross exercises at least once a day and try new variations.
Tip: between movements, hop or spring your legs slightly. Doing cross-
jumps eliminates visual stress.
Also try the exercise when climbing stairs.
Activation of the energy flow
This exercise has a revitalizing action and improves the ability to
perceive, process and retain information. Fatigued eyes regain their
optimal form and attention is increased.
• Stand upright and relaxed.
• Inhale and exhale deeply throughout the exercise.
• Rest the fingertips of one hand around the navel, forming a
semicircle; the thumb is pointing toward the head.
• Rest the index finger of the other hand on the hollow located
above the upper lip and the middle finger exactly on the central
point located below the lower lip.
• Rub these reflex points for about half a minute, alternating
hands. Rub them again for half a minute.
• Leave your fingers on the navel and rub the lower part of the
tailbone with the other hand, continuing to inhale and exhale
deeply.
• Continue with the movement for about half a minute - first with
one, then with the other hand. Meanwhile, the second hand
remains relaxed on the navel.

What you need to pay special attention to:

Do not rub the reflex points more than is comfortable for you.

Thymus tapping
If you feel tired and lacking in strength this exercise is ideal. Tapping
on the thymus awakens the vital spirit in the blink of an eye..
• You can choose to perform the exercise lying down, sitting or
standing.
• Form a fist with one hand.
• Tap on the sternum, about two inches below where you feel the
collarbone.
• Tap on the thymus long and vigorously until the movement feels
good to you, but still no more than five to ten times.

What you need to pay special attention to:

Do not tap too vigorously, but only to the extent that is comfortable for
you. Perhaps after applying a few strokes you will be forced to catch
your breath. Normally this is a sign of bodily relaxation.
Releasing contractions in the nape of the
neck
Working at a computer for a long time decreases concentration and
increases contractions in the nape of the neck. "The owl exercise"
allows you to relax and awakens the perceptual faculty.
• Stand, or sit upright. Grasp the upper part of the left shoulder
muscle with your right hand.
• Inhale deeply. Exhale and turn your head away from your
hand until your gaze sweeps over your right shoulder.
• Inhale and return head to starting position.
• Exhale deeply and simultaneously slowly lower the chin
toward the chest. Inhale and raise your head back up.
• Repeat the exercise three times.
• Grasp the top of the right shoulder with the left hand and
repeat the exercise on the other side.

What you need to pay special attention to:

Keep your shoulders straight and avoid sudden movements.

Cook exercise
The Cook exercise, from Dr. Wayne Cook who gave it its name, exerts
a balancing action on body and soul. It regularizes energy flow in the
meridians. It helps you quickly distract yourself between tasks when you
are at the office, or at the end of a tiring day, to relax and feel fresh
again.
1° part
• Sit comfortably in a chair or lie down on a soft base.
• Cross the right leg over the left at the level of the malleolus, one
foot is on the floor, the other relaxed, resting on top of the first
foot.
• Extend your arms forward and bring the right-hand joint over
the left. Rest your palms in each other and cross your fingers.
• Rotate the hands in front of the chest three-quarters of a turn
first downward, then upward, in front of the chest. Rest your
forearms lightly on the rib cage.
• Rest the tongue on the palate behind the front incisors. With
each inhalation press the tongue lightly against the palate and
with each exhalation relax it slightly, but do not break the
contact between the tongue and the palate.
• Close your eyes. Inhale and exhale deeply until you notice that
you are relaxing. Now focus on the breath. Should unpleasant
thoughts or feelings appear, consider them in a completely
relaxed way.

Stay in this position as long as it pleases you. Notice that you are
calming down; you can distance yourself more and more from
thoughts and feelings.
2° part
• Unwrap the position of arms and legs.
• Imagine that each of the hands represents one half of the brain.
• Slowly bring your hands together, keeping your arms bent at an
angle, until your fingertips touch. Now imagine the two halves
of the brain working together as a team as a unit.
• Stay one or two minutes in this position or until you feel even
more calm and relaxed.
What you need to pay special attention to:
Let your shoulders be completely relaxed and focus on the breath, but
without trying to guide or control it.

Tip:
In Cook position you can also slowly rotate your eyes at least once
clockwise and once counterclockwise. In this way you activate different
areas of the brain and reduce stress even more effectively..

Eliminating tension and headache

At the origin of headaches caused by tension are often the strong efforts
made by the muscles at the back of the neck. With this exercise you
reactivate the blocked flow of body energy:

Begin the exercise from a seated position.

• With the index and middle fingers of both hands touch the
neurolymphatic points of the occiput on either side of the upper
cervical vertebra where the nape of the neck and skull meet.
• Massage the points gently at first and then increase the
pressure. Massage them until a feeling of relaxation sets in
again.
• Place the index and middle fingers of both hands in the hollow
located below the collarbone to the right and left of the sternum.
• Massage the points gently at first and then increase the
pressure. Massage them until a feeling of relaxation sets in
again.

Now stand up.

• Let your arms relax at the sides of your body so that they touch
your thighs. Use your index and middle fingers to feel the
sensitive points on the sides of your thighs, without turning to
the side.
• Massage them for about seven seconds while applying gentle
pressure.
• Consciously and deeply inhale and exhale; repeat massaging
the different points as many times as you wish.

What you need to pay special attention to:

If you feel pain at first, massage the points gently and increase the
pressure until the pain sensitivity has faded.
 Relaxing your spine
With this energizing exercise called "energy fountain" you can make
your spine breathe after a long workday spent sitting. This exercise can
easily be performed behind your desk.
• Sit down comfortably. Rest your hands on the table and your
forehead in your hands.
• Expel all tension with the breath.
• Inhale deeply and simultaneously move as if you were trying to
push a balloon with your nose.
• Gently lift your head - starting from the forehead. Rest your head
lightly in the back of your head and straighten your torso, vertebra
after vertebra, until you sit up straight again.
• Exhaling, perform the movement in the opposite sequence. Slowly
lower your chin to your chest and bend forward, vertebra after
vertebra, until your forehead is once again resting on the table.
• Start performing the exercise again from the beginning seamlessly
and repeat it several times - as many times as you wish.

What you need to pay special attention to:

As you slowly lower your chin onto your chest, consciously stretch the
muscles of the nape of the neck.

The 12 screen Tibetans

1° Tibetan
• Extend your arms above your head.
• Interlace your hands, turn your palms upward and push
them vigorously upward.

2° Tibetan
• Cross your hands behind your head, bend your torso
backward over the back of the chair and simultaneously pull
your elbows back.

3° Tibetan
• Cross your hands behind your head and bend your torso
significantly to the side. Alternate sides several times.
4° Tibetan
• Grasp the opposite shoulder with one hand, pull it
vigorously toward the center and simultaneously turn your
head toward the pulled shoulder. Then perform the same
exercise in the other direction.

5° Tibetan
• Extend both arms forward and cross them.
• Turn your palms toward each other and cross your fingers.
• Bend them and stretch them to their fullest at the hand
joint, alternating directions (to the left and right).

6° Tibetan
• Press your hands vigorously against each other at chest
level.

7° Tibetan
• Cross your outstretched legs and press them vigorously
against each other.
• Repeat the exercise after alternating legs.

8° Tibetan
• Hold your hand open on your forehead and press it against
your head.

9° Tibetan
• Hold your open hand over your occiput and press against
your head (sideways).
10° Tibetan

• Hold your right hand on your right temple and press

against your head (sideways).

11° Tibetan

• Hold your left hand on your left temple and press against
your head (sideways).

12° Tibetan

• Bend as far down as you can with your arms outstretched,

spread your legs apart and stretch them vigorously.
Exercises for a strong back

Exercise 1
• Arms lie beside the body, palms facing downward.
• Quickly push the left heel down, then the right.
• Movement comes from the pelvis, knees remain
extended.
• Perform the movement loosely and breathe
quietly and evenly.

Exercise 2
• Lift the right knee, bent, bring it to the chest and
bring it back to the starting position again.

• Do the same with the left leg.

• Alternate between the right and left leg, several
times.

Exercise 3
• Stand to the side

• Legs are slightly bent and lie on top of each other.

• Try to move your tailbone forward, between your

legs (round your back), and then push it back again
(curve your back).
• Do not reach the limit of your flexibility.

Exercise 4
• Bring arms to either side of the body, at shoulder
height.

• Legs are flexed and jointed.

• Slowly drop the knees to one side; the pelvis

moves slightly.

• Turn your head to the opposite side and let both

shoulders rest on the floor.
• Repeat the movement several times on each side.
Exercise 5

• Bring arms to either side of the body, at shoulder

height.
• Your palms face downward.
• Raise your right knee, bent, up to your chest and
rest it next to your body.
• After 2 to 3 seconds bring the leg back to the
starting position.
• Switch sides.
• Rest the left leg on the right side.
Perform the exercise while maintaining
concentration. Control the breath. Feel the
pleasant stretching sensation in your back.

Exercise 6
• Extend the arms beside the body.

• Lift the outstretched leg off the support base.

• Try to lift the leg as far as possible while

simultaneously keeping it extended.
• Alternate between the right and left leg.
CAUTION:
Do not take too much thrust and make sure the
butt stays flat on the floor. Do not stretch the back
of the neck too far.

Exercise 7
• Bring the arms to either side of the body. Palms
face downward.

• Lift the right leg, lying down, and rest it on the left
side.

• After 2-3 seconds, raise the outstretched leg and

bring it back next to the other.
• Do the same with the left leg and rest it on the
right side.