Svea Becker Reactivation of body & mind

1. Reactivation of body and mind
by Svea Becker
Nowadays most everyone is stressed and strained of everyday life challenges. And not to forget the
overload from social media impacts. Therefore, we should clean up our minds from time to time.
Considering a holistic approach, this is a journey where you practice exercises of activity and relaxation
and include short meditation moments.
Very important in daily life is also the form of breathing and the breathing itself. Therefore, please
follow below exercises which you can easily do at home or wherever you are e.g. in an office or in a
hotel room.
After each part you should take some time to release your shoulders, roll them backwards, shake
your body a bit and release it. Then, stand a moment with closed eyes. Take the time to feel inside
your body. What do you feel? Do you feel different than before the exercise? Try to keep contact
with your body and feel the energy level rise. Keep on regular breathing.
Part I – STRETCHING
1) Breathing in standing position
stand with your feet opened shoulder width apart, bring your shoulders down, chest up
breath in – raise your arms in front of your body up to the top and stretch your whole body
breath out – lower your arms back and release your spine (keep your waist set upright)
repeat 3-5 times
2) Stretching your diaphragm
put your hands at the bottom of you rip cage on each side
breath in and try to pull your thorax up and to the outside and hold it
keep on breathing 3 times and try to hold the thorax in this position while breathing
3) Stretch thorax
stand with your feet opened shoulder width apart, bring your shoulders down, chest up
arms at the side of your body
bring your arms gently step by step with stretched hands to the top until they meet over
your head
keep on regular breathing
feel the stretch of your diaphragm
release
*** RELEASE: shoulder roll - shake your arms and legs - close your eyes and feel into your body***

2. Part II – SHOULDERS & BACK
1) Shoulder work-out
stand with your feet opened shoulder width apart, bring your shoulders down, chest up
take your shoulders up and down
arms at the side of your body
repeat 10 times
keep shoulders in the lower position
2) Shoulder stretch
stand with your feet opened shoulder width apart, bring your shoulders down, chest up
move your head with your view straight ahead from the middle to the right and back
move your head to the other side (left)
repeat 5 times
stay on the left side and stretch, try to “look over your shoulder”
move your head now from left to right
repeat 5 times
stay on the right side and stretch, try to “look over your shoulder”
3) Lower back mobilization & stretching
stand with your feet opened shoulder width apart, bring your shoulders down, chest up
keep you back straight
move down with your upper body until your hands reach your thigh
rest your hands on your thigh
pull your belly button to the spine, make your back as round as a cat’s back and back to the
straight position
repeat 5 times
hold last time to stretch your lower back
*** RELEASE: shoulder roll - shake your arms and legs - close your eyes and feel into your body***

3. Part III – ALIMENTARY ORGANS
1) Exercise 1 – thumbs up
stand with your feet opened shoulder width apart, bring your shoulders down, chest up
close your hands behind your lower back and take one thumb into the other hand
breath in
while breathing out, bring your upper body down to the floor as best as you can
try to extend your arms straight to the ceiling
keep this position for 1 minute and keep on breathing
keep your knees bent
gently roll up
change thumbs and repeat
2) Exercise 2 – partner exercise
two of you together (if you are alone, please use a desk, chair or window sill e.g.)
stand with your feet opened shoulder width apart, bring your shoulders down, chest up
one exercises, one holds
bend you upper body while keeping your back straight
bend half way to floor, the partner (desk, chair, window sill) hold you on your forearms
keep your knees bent
keep this position for 1 minute and stretch your back, keep on breathing
*** RELEASE: shoulder roll - shake your arms and legs - close your eyes and feel into your body***

4. Part III – BREATHING
1) Two-way nasal breathing
put your forefinger and your middle finger at the top of your nose
breath in
use your thumb and your ring finger to press the right and left nose wing
breath out through the right nostril
breath in through the right nostril
breath out through the left nostril
breath in through the left nostril
breath out through the right nostril
and so on
repeat 6-10 times
you may close your eyes if you wish
This way of breathing helps you e.g.
- to calm down
- when you have a headache
- to relax your whole body
- if you suffer from insomnia
2) Eyes release
rub hands together until they get warm
form your hands like bowls
put them on your eyes but not touching the eyes themselves
close your eyes
you can also sit on a chair and put your elbows on a desk and hold your head
keep on breathing
hold it for a minute and release
If you have any question, please do not hesitate to contact me.
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