Here we offer you a series of simple exercises for regeneration and relaxation.
Breaks for a little bit of movement (exercises for everyone)
Standing up and moving around ensures a healthy body and motivation.
Plan at least 2 breaks per shift. Use music for the exercises.
You can do the exercises in your free time, too. One hour of walking per day already helps to stay healthy.
ironing workstations
Walk to relax
Standing up the whole day can be very exhausting.
Walk whenever you can.
Sit down during your breaks and during waiting times.
Exercises for the hand
Shake your hands
How often?
Occasionally. The more, the better.
Stretch fingers and arms
Hold one arm straight forward at shoulder height. Gently pull the palm and fingers closer to you with the second hand so that a stretch is felt in the hand and arm.
Repeat for each arm: Hold 2-3 times for ten seconds each time, pause for 10 seconds in between.
Exercise for the back
Tall people must bend forward when the working tables are low, which results in a humpback. This exercise helps:
Stand with your feet shoulder-width apart. Put your hands on your hips. Bend your torso backwards and hold it there for ten seconds. Keep your head straight up. Repeat three times.
sewing workstations
Stretch shoulder and elbow
Stand shoulder width up. Extend one arm high up and bend the wrist as far as possible.
Repeat for each arm: Perform 2-3 times and hold for ten seconds each time, pause for 10 seconds in between.
Wrist mobilisation
Start the exercise with your hands in front of your chest, palm to palm.
Then slowly move your fingers forward, turn your hands so that your thumbs stay next to each other. Slowly move the fingers further down and continue turning the hands until the backs of your hands touch each other.
Now point your fingers in the direction of your chest and then with a turning movement of your hands further up, back to the starting position.
Press your palms slightly together to intensify the stretching.
At the workplace – legs
Very simple: Stretch and shake your legs from time to time.
Then circle your feet. Ten times turning them right and then again ten times left.
Relaxing at the workplace
Let your arms hang down and put your hands on your thighs.
Move your shoulder forward.
Raise your shoulders and move them backwards – breathe in.
Drop your shoulders – breathe out.
At the workplace – rotating the shoulder
Let the arms hang relaxed next to the thighs.
Drop your shoulders forward – turning your thumbs inwards – breathe out.
Move your shoulders backward and turn your thumbs outwards – breathe in.
Drop your shoulders forward – turning your thumbs inwards – breathe out.
Exercise for the whole body: One-legged stand – “Dancing Foot”
Stand on one leg, stretch the free leg slightly forward and draw circles with the foot.
Ten times right turn and then again ten times left turn.
Then stretch your leg back and draw circles with your foot again.
Turn right ten times and then turn left ten times.
Now change legs and repeat with the other leg.
Exercise for stretching – “Picking the mango”
Exercise picking the mango: Stand with your feet shoulder-width apart. Tense your back and stomach muscles.
Imagine you would like to pick a beautiful mango from the tree far above your head: You reach far up, alternately with your left and right hand and stretch.
Tip
The most beautiful mangoes hang very high: You can reach even higher if you additionally stand on the tips of your toes.