Professor Schnack, a medical specialist in preventive medicine, developed a simple set of exercises to relieve muscle tension known as the ‘7 Hanseatics’ and the ‘Mister i’.
The simple exercises are designed to be done in short intervals. Each of the 7 (+1) exercises takes only 7 seconds, so it is not time-consuming, but instead all the more effective. The aim of the exercises is to stretch the shortened agonists while building strength in the agonists simultaneously. Sonja demonstrates the exercises below in order from head to toe.
Giraffe neck
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lower one shoulder, reach with the arm and turn the head to the other side
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this stretches the neck muscles and mobilizes the cervical spine
Seal fin stretch
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pull the fingers and hands as far as possible towards the stretching side
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this stretches the wrist and finger flexors on the forearm
Bear paw
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pull the fingers and hands as far as possible towards the flexing side
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this stretches the wrist and finger extensors on the forearm
Cat's cradle
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bring the back into a hunched back position by bending forward
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this stretches the entire back muscles
Stork's leg
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while standing, pull one leg with the hand towards your buttocks
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this stretches the hip and thigh flexors
Kangaroo split
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while standing, stretch the leg resting on a chair and pull the foot up
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this stretches the thigh and lower leg extensors
Horse jump
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with the heel on the floor, keep the back leg stretched while bending forward
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this stretches the calf muscles and the foot extensors
Mister i
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in a seated position, stretch the leg under the chair by leaning backwards
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this stretches the invisible M. iliopsoas
