Team Trenkwalder
2 months ago
•5 min read
Yoga In The Office
How to stay relaxed on busy working days
As soon as the last holiday is over, you're already back in the swing of everyday life. One appointment follows another and the holiday relaxation is quickly gone. With office yoga, you can switch off for a few minutes, put stress in its place and simply take a short holiday in your head. You will notice that you are much more balanced and productive afterwards.
Our four exercise units can easily be done at your desk, whether in the office or at home. They can be done as a circuit, but also individually, depending on how you feel at the time and which area is particularly painful.
Exercise 1: Head
Prepare yourself for the exercise. Sit upright on a chair. Carefully tilt your head to the right and make sure that both shoulders remain at the same height.
Pull your left shoulder slightly downwards to increase the stretch. Place your hand on your head and apply gentle pressure. Hold this position for a few seconds.
Then return to the starting position and tilt your head to the left.
Repeat this sequence 5 times.
Exercise 2: Shoulders
The next exercise focuses on stretching the shoulder and neck muscles after long hours in front of the computer.
Prepare yourself mentally for the exercise again. Stretch your arms horizontally forwards with your palms facing upwards.
Now raise your arms to chest height.
Now cross both arms together: the left elbow is over the right upper arm.
Both palms continue to point upwards. Bend your arms and bring your hands close to your head. Place either the backs of both hands or the palms together and press them lightly against each other.
Hold the position for 5 breaths. Breathe in again and change position.
Exercise 3: Knees
Sit upright on a chair, place your feet flat on the floor, about shoulder-width apart.
Slowly lift one knee and gently pull it towards your chest with both hands.
Hold the position for about 15-30 seconds. Breathe in and out calmly and evenly.
Slowly lower the knee again and return to the starting position.
Repeat the exercise with the other leg.
Exercise 4: Feet
This exercise helps to stretch the hamstrings and calves. It promotes blood circulation in the legs, which contributes to muscle and joint health, and can improve posture in the long term by creating balance between muscle groups.
To do the exercise, sit on a chair with your back straight and your feet flat on the floor. Extend one leg straight forwards so that your heel is resting on the floor and your toes are pointing upwards.
Slowly bend forwards, keep your back straight and reach as far as you can towards your outstretched foot with your hands.
Hold the stretch for 15-30 seconds without bouncing or rocking. Breathe in and out calmly and evenly.
Repeat the exercise with the other leg.
Exercise tipps while working: simple foot circles or toe taps help losening tensions and revitalising tired legs.
Plan for one exercice a day and block the time in your calendar. If you really don't have time for above exercises, simply pause several times a day, close your eyes and breathe consciously for 1 minute.
With this in mind – have a relaxed working day!
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Diversity at Trenkwalder
At Trenkwalder, we value diversity deeply and foster a culture of mutual respect and appreciation, regardless of age, abilities, gender, sexual orientation and identity, ethnic or cultural background, or religion. Each team member is a unique individual whose varied experiences and backgrounds enrich us.
Our behavioral guidelines are defined in our Code of Conduct.
Generational Diversity
At Trenkwalder Germany, many departments and offices are made up of mixed-age teams, allowing us to benefit from the skills, qualifications, perspectives, and knowledge that employees of all generations bring. We believe that employees at every stage of their careers are essential to our success.
Work-life balance
Trenkwalder attaches great importance to a family-friendly company policy, because our success depends on satisfied employees. Not only employees who are about to start a family, but also older employees whose family members are in need of care are increasingly looking for flexible working hours, home office solutions, part-time opportunities, parental leave for mothers and fathers alike or sabbaticals to realize private projects when choosing their employer. Trenkwalder supports all employees and finds the right model for everyone.
Equal opportunities for all genders
For Trenkwalder, equal opportunities does not only mean that women should hold management positions. It also means opening up more opportunities for fathers in the area of family life and thus promoting parental leave and part-time work for fathers.
We engage in regular dialog with our employees in order to reduce inequalities and find new opportunities for equal opportunities. Over 40 percent of management positions at Trenkwalder Germany are already held by women. Many male colleagues take the opportunity to go on parental leave. But there is certainly room for more and we will continue to strive to promote equal opportunities.
Inclusion
At Trenkwalder, we are committed to creating a working environment in which our employees can develop their talents and abilities to the full. To this end, we break down barriers in everyday working life and create individual opportunities to cater to special needs.
This begins with the design of the workplace and continues with individual career planning and raising awareness among team members and managers. In this way, we can optimally promote the potential of our employees.
Cultural Diversity
Cultural diversity in the workplace means that companies are open to hiring employees from different backgrounds, regardless of ethnicity, religion or culture. For Trenkwalder, diversity is not just an empty buzzword, but a key success factor. After all, a variety of mentalities, perspectives and approaches promotes innovation, boosts motivation, prevents social discrimination and promotes equal opportunities.
Sexual orientation & gender identity
The sexual orientation and identity of an employee is often described as a "private matter", which often leads to the true identity being hidden or disguised in order to avoid discrimination. At Trenkwalder, everyone is allowed to be who they are. Because only an open-minded and open corporate culture releases synergies and promotes equal cooperation. This benefits employees and the company in equal measure.
Learn more about our company and our values on our website.
Interested in finding out more? Then stay tuned!
How to make your application a success
There is a lot of discussion about the purpose of a cover page. For some it's a must, for others it's just a can.
Our tip: If the cover page serves to make an otherwise complex application clearer and offer added value in terms of content, then you should definitely use a cover page for your application.
Another advantage: even if an application photo is no longer a must today, you have more space for it on the cover page and therefore attract more attention. You can also use the extra space on your CV.
A professionally designed cover page can enhance your application documents enormously.
But please note: if there is no added value for the recipient, it is better to leave the cover page off.
Application photo - yes or no?
The General Equal Treatment Act stipulates that the application photo is now only a voluntary addition to the application.
Nevertheless, every recruiter is happy to receive an application with a photo. It rounds off the profile and gives the application a personal touch.
Our tip: Continue to use an application photo, either on the cover page or in the CV.
You should always bear the following points in mind:
Only use a professional photo from a photographer - selfies or holiday photos are an absolute no-go.
Whether you use colour or black and white is up to you. However, the photo should always be a half-portrait. Make sure you wear clothes that match the desired location. The background should be neutral and harmoniously emphasise your appearance. Smile in the photo - this immediately makes you more likeable.
Our tip: if you are stressed, annoyed or simply not in a good mood, postpone the photo shoot. Otherwise the photos will quickly look artificial and not authentic.
Further tips for the application photo
The ideal size is 6 x 4 or 9 x 6cm
The photo should be either placed on the cover page or in the CV at the top of page 1
Always look ‘inside’ the page.
Embed the image digitally in your application or attach it with a glue stick.
Also use professional images on your social media channels.
Our next post is all about a perfect, powerful CV.
Missed the start of our series? Discover the articles on the application portfolio and cover letter now.
Interested in finding out more? Then stay tuned!
How to make your application a success
You now know how to structure your application portfolio. Now let's move on to the individual points of your application, starting with the cover letter.
The cover letter is probably the most difficult part of the application. This is why companies have started to offer an application without a cover letter.
However, it is worth investing time and effort in a cover letter, as applications with a cover letter are usually more successful. It helps you to stand out from the crowd and at the same time emphasise and explain important points on your CV. Especially Career changers benefit from a cover letter.
What should you bear in mind when designing and formulating your cover letter?
A professional cover letter should be not longer than one DIN A4 page.
Describe your motivation for the position you are applying for, emphasise relevant strengths and soft skills and put yourself in the spotlight.
You should never repeat your CV in your cover letter!
The structure of a cover letter is clearly defined.
Regardless of whether you are applying in analogue or digital form, always use a letterhead. This contains your contact details, the recipient's details (company, department, contact person, with or without address), place and date as well as a subject line.
The cover letter itself should begin with a personal salutation. If no contact person is specified, try to find the right person to whom you would like to address your cover letter.
This is followed by the be-all and end-all of every cover letter: an unique, inspiring introductory sentence. Start with a quote or a sentence that describes you perfectly.
Please do not start your cover letter with: ‘I am hereby applying as...’.
In the main part, create a link between your skills and soft skills and the position you are applying for. Don't just list them, but back them up with concrete examples.
According to Google HR manager Laszlo Bock, there is a formula for the perfect application. Formulate previous successes according to this formula: ‘I have achieved X, relative to Y, by doing Z.’
The more specific, the better!
In the final sentence, you are confidently looking forward to an invitation to an interview - so the subjunctive is unnecessary here!
Even if a signature in the digital cover letter is old school, it looks more personal and professional.
Don't forget to list the attachments so that your interviewer knows immediately what information will follow.
Proofread the cover letter carefully, preferably by a third party, so that no spelling or grammatical errors creep in.
Did you know that Microsoft Word offers many different designs for your application in the templates? Just give it a try.
And always remember: practice makes perfect!
You will find many interesting offers on our job page.
Our next article is all about the cover page for your application and the application photo.
Interested in finding out more? Then stay tuned!
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