Finding the healthy balance between tension and relaxation

In today's fast-paced world, our bodies and minds are longing for a break. Just a few minutes a day are enough for you to find your inner balance. There are many ways in which you can keep your body and mind fit, reduce stress and counteract complaints such as back pain or tension. One of these are the self-instructive body awareness programmes developed by Prof. Dr. Norbert Fessler, called SeKA for short. These programmes are designed in such a way that you can carry them out independently at any time and every day. It does not matter whether you use the exercises in the office or in everyday life - they require little time, incur no costs and you do not need any special equipment or materials. Probably the most positive side effect of these exercises is that you are (again) mindful of your body.

You can do good for your body and mind without any previous knowledge and with only a small amount of time. The exercises help you to increase your personal well-being. They have a mentally relaxing effect, reduce stress and in this sense are preventive behavioural training. Staying healthy and feeling well depends crucially on whether you succeed in maintaining your inner balance, being with yourself and being able to relax. Often enough we are under current and tense in our everyday life. Tension and relaxation are natural opponents & closely connected. The constant tension hits those who want to be up to date and keep up. This requires a lot of energy. In the long run we lose the ability to relax. Sports activities help to reduce physical and psychological stress, but relaxation techniques such as yoga or qigong are more sustainable in order to be able to switch specifically to the relaxation mode. They are, however, only effective if they are operated on a permanent basis. However, this can often involve costs and time. With the SeKA programmes you establish intensive contact with your body and promote the interaction of body and mind. These programmes have a relaxing effect and include training in body awareness, concentration, cognition and awareness all in one.

Recharge your batteries regularly

The SeKA programmes enable you to indulge in moments of well-being in your everyday life and at work. Take a little time out every day to recharge your batteries and recharge your batteries and bring balance into your personal and professional life.

A programme for every part of your body

Stress affects the body in different regions, for example in the form of muscle tension and hardening. The mindfulness programs of Prof. Dr. Norbert Fessler are designed for the individual body areas and not for the entire body. There are a total of nine programmes: In the head region they concentrate on the eyes, jaw and neck, in the upper body on shoulders, chest, back and hands and in the lower body on legs and feet.

12 simple exercises while you are on the phone

Are you also one of those people who make a lot of phone calls? Then simply combine this with a few exercises. This is one of the many ways in which you can lead your body to more relaxation in everyday life.

1. Slowly tilt your head to the sides.
2. Zoom with your eyes to train the change between near and far view.
3. Tilt the pelvis back and forth.
4. Swing the pelvis.
5. Bend and stretch each finger individually, then circle each finger.
6. Firmly claw the toes together, then spread them wide apart.
7. Bend the knee slightly and alternately bend and stretch the foot.
8. Circle your feet.
9. Stretch your fingers and hands.
10. Grasp the back of your hand and gently pull down, stretching your elbow.
11. Let your head hang down and exhale.
12. Loosen your shoulders with circular movements.

^{Source: „Rasant entspannt – Die besten Minuten-Übungen gegen Alltagsstress“ von Norbert Fessler, erschienen im TRIAS Verlag.}