Go into the kitchen or into an empty meeting room and take a break of 10 minutes. Take care of fresh air and stand comfortably and upright. Breathe in and out a few times.
  • Go into the kitchen or into an empty meeting room and take a break of 10 minutes. Take care of fresh air and stand comfortably and upright. Breathe in and out a few times.

Immediately drink 0.25 l of water in small sips. Make sure you have 1.5 - 2 l of water daily. Water takes over important transport tasks in the body and helps to reduce tension.
  • Immediately drink 0.25 l of water in small sips. Make sure you have 1.5 - 2 l of water daily. Water takes over important transport tasks in the body and helps to reduce tension.

Use your fingertips to move down the right and left of the cervical spine and stroke your neck toward your shoulders. You decide for yourself how much you want to strike out. 3-4 weeks Use your fingertips to move down the right and left of the cervical spine and stroke your neck toward your shoulders. You decide for yourself how much you want to strike out. 3-4 weeks
  • Use your fingertips to move down the right and left of the cervical spine and stroke your neck toward your shoulders. You decide for yourself how much you want to strike out. 3-4 weeks

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Circle shoulders from front to back and vice versa. Let the movement slowly get bigger, the elbows now lead the circles, if possible you end up with circular movements of the whole arm. Like the same also backwards.
  • Circle shoulders from front to back and vice versa. Let the movement slowly get bigger, the elbows now lead the circles, if possible you end up with circular movements of the whole arm. Like the same also backwards.

Stand with your back to the table and place your hands on the tabletop. Now go forward a few steps, build up a body tension (stomach belly ☺) and now bring your shoulders up to the ears. Now you push yourself actively with stretched elbows up and bring the shoulders back to the starting position. 6-9 WEEKS Stand with your back to the table and place your hands on the tabletop. Now go forward a few steps, build up a body tension (stomach belly ☺) and now bring your shoulders up to the ears. Now you push yourself actively with stretched elbows up and bring the shoulders back to the starting position. 6-9 WEEKS
  • Stand with your back to the table and place your hands on the tabletop. Now go forward a few steps, build up a body tension (stomach belly ☺) and now bring your shoulders up to the ears. Now you push yourself actively with stretched elbows up and bring the shoulders back to the starting position. 6-9 WEEKS

Let your chin sink forward on the sternum and feel the pleasant pull in the back of the neck. If necessary, you can increase the stretch by placing your two hands. Then you fold your hands and place them on the back of your head, dropping your elbows loosely forward. Now you hold this position about 10-15 sec.
  • Let your chin sink forward on the sternum and feel the pleasant pull in the back of the neck. If necessary, you can increase the stretch by placing your two hands. Then you fold your hands and place them on the back of your head, dropping your elbows loosely forward. Now you hold this position about 10-15 sec.

Stand upright or sit. Tilt your head to the side and feel the stretch on the opposite side. To strengthen the stretching, put your hand loosely on the upturned ear. Continue breathing evenly. After about 15-25 sec. Stand upright or sit. Tilt your head to the side and feel the stretch on the opposite side. To strengthen the stretching, put your hand loosely on the upturned ear. Continue breathing evenly. After about 15-25 sec.
  • Stand upright or sit. Tilt your head to the side and feel the stretch on the opposite side. To strengthen the stretching, put your hand loosely on the upturned ear. Continue breathing evenly. After about 15-25 sec.

Loose, swing your arms gently from top to bottom. You choose how big the movement will be. You are welcome to bend and stretch your knees. Loose, swing your arms gently from top to bottom. You choose how big the movement will be. You are welcome to bend and stretch your knees.
  • Loose, swing your arms gently from top to bottom. You choose how big the movement will be. You are welcome to bend and stretch your knees.

  • Shake yourself and go back relaxed to your workplace :-).

Conclusion

Thank you! You have lovingly turned to your body, stay attentive and treat yourself to regular breaks.

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Bettina Mayer

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