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    Relaxation exercises

    Take 3–5 minutes to relax. Goals: calming down, recharging, improved performance

    Neck muscle massage exercise: A person massages their neck.In the background, there is the sea. In the foreground, there is a sand dune overgrown with marram grass.
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    Neck muscle massage exercise: A person massages their neck.
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    Universität Hamburg / Ohme
    Self-massage of neck muscles
    • Starting position:
      • Stand with feet shoulder-width apart.
      • Stand with leg slightly bent
    • Execution:
      • Grasp neck muscle strand between thumbs and other fingers.
      • Gently knead the muscle.
      • Work the entire muscle strand from neck to shoulder.
    In the background, there is the sea. In the foreground, there is a sand dune overgrown with marram grass.
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    Calm breathing
    • Starting position:
      • Stand in a comfortable upright position.
      • Place hands below the navel.
    • Execution:
      • Inhale and exhale deeply so that the belly curves forward.
      • Exhale slowly.
      • Consciously inhale and exhale deeply about 20 times in this manner.
      • Feel the breathing, and breathe calmly.

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