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Four stick figures illustrate various office exercises, including a neck stretch, shoulder circles, and shoulder blade squeezes, in a simple doodle style.

Erstelle mir Illustrationen/Figuren aus dünnen Strichmännchen mit ovalem Bauch und rundem Kopf und einigen wenigen Strichhaaren als png Datei unter Verwendung der Farbcodes: 00a13a, 213a8f, 212125, dfecd7 zur Verdeutlichung folgende Fitnessübungen im Büro. Die Figuren sollen die jeweilige Übung für den unkundigen Anwender anschaulich verdeutlichen. Hier sind die fünf Übungen für Nacken und Schultern, die direkt am Schreibtisch im Büro durchzuführen sind, um Verspannungen zu lösen. 1. Seitliche Nackendehnung (gegen den "Handy-Nacken") Anleitung: Aufrecht hinsetzen oder hinstellen. Die rechte Hand auf den Kopf legen und den Kopf sanft nach rechts zur Schulter neigen. Die linke Schulter aktiv nach unten ziehen, um die Dehnung auf der linken Halsseite zu verstärken. Dauer: Pro Seite ca. 30 Sekunden halten, tief atmen. 2. Schulterkreisen (zur Mobilisation) Anleitung: Aufrecht sitzen, die Arme locker hängen lassen. Beide Schultern langsam und kontrolliert in großen Bewegungen nach vorne kreisen, dann die Richtung wechseln und nach hinten kreisen. Dauer: Jeweils 30 Sekunden vorwärts und 30 Sekunden rückwärts. 3. Schulterblätter zusammenziehen (gegen Rundrücken) Anleitung: Aufrecht auf dem Stuhl sitzen. Die Schultern bewusst nach hinten-unten ziehen und die Schulterblätter fest zusammenpressen. Diese Spannung kurz halten. Dauer: 5 Sekunden halten, 10-15 Mal wiederholen. 4. Kinn-Tuck / Doppelkinn machen (gegen Verspannungen) Anleitung: Geradeaus schauen. Das Kinn sanft in Richtung Mehr sehen

#exercise #illustrations #office fitness

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