Exercise tips
Here are a few simple exercises for stretching and relaxing tired muscles. These low-impact exercises are easy and flexible enough to do anytime anywhere and are a good way to break up the daily routine.
Supine rest and relaxation position
Lie on your back with slightly spread knees resting on a blanket roll. Your heels should not press down on the blanket, and the knees should be turned slightly outwards. Breathe deeply and calmly.
Lie flat on your back so that your thighs and lower legs are lying almost at right angles on a hard cushion (e.g. two mattress sections stacked on top of each other).
Loosening stiff legs
Sit in a relaxed position, arms supporting backwards and legs hanging free. Let your lower legs dangle, and let them swing gently back and forth without expending any effort.
Equilibrium exercise
Sit on the front half of a chair with a level surface. Your head and chest, back and pelvis, knee and feet all form a straight line. Let your arms hang down loosely. While sitting in this position, pull your shoulders up towards your ears and let them fall again.
Stretching the inner thigh muscles
Sit as in exercise 4. Place a second chair in front of you and slide up to the second stool until your upper thighs are splayed apart. Hold your hands on the back of the chair and then pull your upper torso forwards parallel to the back of the chair.
Stretching the hip and loin muscles
Set the soles of your feet flat on the floor, with knee and feet approximately 30 cm apart, your upper body bent forward and downwards. Let your arms hang loosely between your knees. If the muscle tone in the thighs is good enough, the upper arms can slowly press the knees apart.
Stretching the hip and loin muscles (cont.)
From a squatting position bend the upper torso forward so that the abdomen and chest lie on the thighs. Support yourself with your elbows on each side, and press your forehand against your flat hands. If this squatting position on your heels is uncomfortable, place a flat pillow between your thigh and heel.
Stretching the leg and back muscles
Lie on your back and pull your knees up against your abdomen. Head and back remain even.
Help from a second person
Lie flat and relaxed on a hard mat. The second person grasps your knee and heel and conducts bending and stretching movements.
Help in standing up or carrying out the exercises
