Exercices for relaxation and regeneration

Quick relaxation for body and soul

Contract as many muscles of your body as possible and hold your breathe
Count internally to 5
Release tensions with a deep breath

Quick neck relaxation

Get up and stand straight
Bent your head slowly to  the left and nod
Look straight ahead and turn to the right and nod
Repeat the exercise 2 times

Back relaxation

Sit straight on your (office) chair
Place your legs hip width apart and put your hands on your thigh
Turn your thighs to the left and hold the position for a short time
Change the side and repeat the excercise

Upper body relaxation

Press your palms against each other in front of your chest.
Your upper body stays straight and your shoulder down.
Hold the tension for 3 breaths
Repeat the exercise 2 or 3 times

Feet relaxation

Take off your shoes and socks
Put your feet with your heel on the ground and stretch your toes upwards
Try to stretch each toe up and down
Try to brace all toe
Hold the tension for a short time and relax afterwards