Stretch and relax

One-sided stress in professional and private everyday life leads to musculoskeletal malpositions and complaints. The prevention doctor Prof. Dr. Schnack, with his "7 Hanseats" and the "Mister i",

has developed effective fitness exercises that counteract these tensions. The simple exercises are designed in such a way that they can be easily completed by anyone even in between. Each of the 7 (+1) exercises takes only 7 seconds each, so they are not time-consuming, but all the more effective. The aim of the exercises is to stretch the shortened agonists and at the same time strengthen the agonists. Sonja demonstrates the exercises in the following in the order from head to toe.

Giraffe neck

• lower one shoulder, pull and bend arm and head to the other side
• stretches the neck muscles, mobilizes the cervical spine

Seal fin

• pull fingers and hand to the extensor side at most
• stretches the wrist and finger flexors on the forearm

Bear paw

• pull fingers and hand to the flexion side as far as possible
• stretches the wrist and finger extensors on the forearm

Cat hump

• bring back into a hunchback by bending forward
• stretches the entire back musculature

Stork leg

• while standing, one leg is led to the buttocks by hand pull
• stretches the hip and thigh flexors

Kangaroo splits

• while standing, the leg resting on a chair is stretched, the foot is pulled up
• stretches the thigh and lower leg extensors

Horse Jump

• with heel on the ground, the back leg remains stretched when bending forward
• stretches the calf muscles or the foot extensor

Mister I

• when sitting, the leg under the chair is stretched by tilting backwards
• stretches the invisible M. iliopsoas