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Hi, everyone.

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My name is Julien.

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I'm a sports scientist, personal trainer,
and mental coach from Basel.

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And I have the honor and the opportunity

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to present to you a five-minute
physical program

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to move your body, to stretch your body,

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in order to be fit again
for the next speeches.

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Are you ready for that?

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Yes? Perfect!

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So we are doing that together.

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You can stand up.

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And I will show you
the following exercises:

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So for the first exercise,
we are going in a hips-wide position,

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a little bit in your knees,

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and we're starting with the shoulders,

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and we're doing big circles backwards,

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like this.

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Very good!

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So for the following exercises,

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it's very important to do
the movements as big as possible,

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and to breathe regularly,

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and to keep smiling.

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(Laughter)

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So we're opening up slightly our chest -

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that's important -

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and we're doing the rotation
in the shoulders.

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So, in this area,

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we're often very tight and contracted
after a long home-office day.

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So it's important to do
these exercises regularly.

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And one more.

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Very good!

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Now, we're staying in this position.

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Our shoulders towards our ears.

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We hold it for one or two seconds,

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and we release.

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We hold it and release.

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All the pressure is going down
towards the floor.

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Very good!

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And down!

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And the last one, and down.

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Very good!

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Now, shoulders forward.

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Same exercise as before,
but we're doing the rotation forward.

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So now we're feeling a little bit
of contraction in our back,

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and we're doing the movement
as big as possible.

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Very good!

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And one more time.

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Very good!

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So release.

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Now, for the next one,
I'll show you from the side.

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We have the hands on our legs.

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We're doing a cat back,

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that means we're in a round back

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and a cow back,

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and a cat back, and a cow back.

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Very good!

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So we do as well this movement
as pitched as possible.

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Feel the contraction in your spine.

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Feel the contraction in your back.

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Very good!

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And breathe regularly.

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Now, the last time,

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and release.

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Very good!

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So the next one is very important
for your back and for your spine.

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So we're doing a rotation.

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We're swinging our arms
from the right to the left side.

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So more or less shoulder high,

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and we swing our arms very easily.

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And breathe regularly -

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very important -

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and keep smiling!

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(Laughter)

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So now we can add our legs
to the same exercise.

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So we do this a little bit slower,
but we integrate our legs.

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So always do the opposite.

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So right leg to the left side,
and the other side.

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So we're connecting
our two brain hemispheres

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in these exercises

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to be still focused and concentrated.

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Very good!

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And the last time.

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Yes, very good!

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Now, next one.

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Leaving our knees, elbows together.

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So we're opening up our chest,
shoulder blades together -

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that's important -

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and we're raising our arms,

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then back to this position, and close.

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Open up, high, down, close.

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And you can do this as well
a little bit faster,

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or even as well very slow,
but concentrated and forwards.

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Very good!

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Chest open, close.

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Shoulder blades together.

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Very good!

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And the last one, and close.

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Very good!

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Now, from the side -

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we're often in this position, right? -

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you know the situation.

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It's on the desk,

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so we want to open up this area.

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So put your hands on your hips,
and push slightly and in the front,

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so we have the opposite -

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we want to stretch
all the muscles in the front -

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and breathe regularly -

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this is very important.

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You can even do small movements,
small balancings.

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Yes, and it's just slightly
pushing forward.

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Very good!

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And the last one.

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Very good!

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OK, from here, rotation again.

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To the front, you're going
as well to feel it in your knees,

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hands to our head,

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and we're going to the right side,
to the middle, and then to the other side.

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So we have a stretch from the side -

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and I call them "spare ribs" -

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so stretch the spare ribs.

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Yes, very good!

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Keep going!

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And always back to the middle,

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and release regularly,

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you're going as deep as possible.

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Very good!

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As deep as possible.

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Good!

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And the last one, to the middle.

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Very good!

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Now we have two options:

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First option, we do the big squats, OK?

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So as deep as possible -

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I'll show you from the side -

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and we have a flat back, and you go down,

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and the hips are pointing to the front,

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so you'll integrate your arms.

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If this is too heavy for you,

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you can also do the smaller squats, OK?

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So even in this exercise,

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you're going to feel
the pressure in your legs.

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We want to refill new energy
in the whole body.

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That's our goal.

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So even in this exercise,
you'll feel the benefits,

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or, as I told you, the big squats.

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Very good!

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Do one more, and good. Release.

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The last exercise,
we're going to our toes.

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We're stretching our whole body.

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I count of three -

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one, two, three -

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and you release everything.

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One, two, three,

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and swing your arms to the front.

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And breathe.

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One, two, three,

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and breathe!

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And the last one.

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One, two, three,

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and breathe!

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Well done!

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Very good job!

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You did a great job!

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Try to integrate this in your daily life.

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Stay healthy.

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Thank you very much.

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(Applause)