7 exercises to relax at work
19 December 2013
Read by 1913 persons
Maintaining good posture, preventing fatigue, taking real stress-reducing breaks, creating real buffers between private and professional lives...These are exercises from the book *Destressez-vous au travail* (De-stress at work) by Gilles Diederichs, a sophrologist and relaxation specialist. They will help you decompress and/or re-energize. Let's get to work!
Morning is the ideal time to build up an "anti-stress reserve." The goals of this exercise are to start your day well by stretching your back, loosening your joints, balancing your nervous system, and getting rid of sleepiness.
"First, sit on the edge of the bed for a few moments, pressing the flat of all your toes to the floor. By bending the front part of each foot, your two heels will lift.
Then, go onto your heels, and lift the front of both feet. Gently rotate your heels to the right and left. Alternate several times between the forefoot and heels to stretch your calves.
Massage the soles of your feet, simply by moving each ankle, to go from one side of your foot to the other, several times.
Now, lift one foot off the ground and rotate it to the right and left. Your leg remains straight, only the ankle works and loosens up. Switch to the other foot.
Stop by standing up. Intentionally, press firmly on the soles of your feet, as if creating suction on the ground. Lean slightly, supporting yourself on your left foot. Inhale, raising your left arm in the air above your head, palm open, fingers stretched towards the inside of your body, joining the palm of your right hand against your left palm. Feel your hip settle into its axis. Exhale, returning your arm to your side. Switch sides.
Cross your fingers from both hands, turn both palms towards the ceiling, and stretch your arms straight above your head. Once fully extended, try to pull your palms further towards the ceiling during your inhalation (without forcing) and then release everything as you exhale. Separate your two hands and shake them.
Later, you can add to the inhalation by stretching up onto your tiptoes. If you are brave, you can also finish the exhalation by bending your torso forward, bending your knees; this will very effectively empty your lungs."
Psychologies.com
Posted online December 19, 2013.
Morning is the ideal time to build up an "anti-stress reserve." The goals of this exercise are to start your day well by stretching your back, loosening your joints, balancing your nervous system, and getting rid of sleepiness.
"First, sit on the edge of the bed for a few moments, pressing the flat of all your toes to the floor. By bending the front part of each foot, your two heels will lift.
Then, go onto your heels, and lift the front of both feet. Gently rotate your heels to the right and left. Alternate several times between the forefoot and heels to stretch your calves.
Massage the soles of your feet, simply by moving each ankle, to go from one side of your foot to the other, several times.
Now, lift one foot off the ground and rotate it to the right and left. Your leg remains straight, only the ankle works and loosens up. Switch to the other foot.
Stop by standing up. Intentionally, press firmly on the soles of your feet, as if creating suction on the ground. Lean slightly, supporting yourself on your left foot. Inhale, raising your left arm in the air above your head, palm open, fingers stretched towards the inside of your body, joining the palm of your right hand against your left palm. Feel your hip settle into its axis. Exhale, returning your arm to your side. Switch sides.
Cross your fingers from both hands, turn both palms towards the ceiling, and stretch your arms straight above your head. Once fully extended, try to pull your palms further towards the ceiling during your inhalation (without forcing) and then release everything as you exhale. Separate your two hands and shake them.
Later, you can add to the inhalation by stretching up onto your tiptoes. If you are brave, you can also finish the exhalation by bending your torso forward, bending your knees; this will very effectively empty your lungs."
Psychologies.com
Posted online December 19, 2013.
