Starting position seat on the office chair with some distance to the desk. Let the arms hang to the side of the body Exercise execution both shoulders are pulled up intensively to the ears, held there until it hurts on the shoulders, then let both shoulders drop simultaneously with the exhalation (sigh) and enjoy the relaxation Effect of the principle Relaxation after previous tension the tense shoulder muscles are loosened The exercise should train the perception to consciously let the shoulders relax during work Starting position Sit on the office chair with some distance to the desk, let the arms hang to the side of the body Exercise execution Let both shoulders circle backwards loosely, first simultaneously, then alternately, while letting the thoracic spine move loosely Effect Relaxation of tense shoulder muscles Moving through the thoracic spine starting position seat on the office chair with some distance to the desk, hands rest on shoulders, elbows are spread apart exercise execution move the upper body from right to left while the load remains on both buttocks effect loosening the thoracic spine into the lateral movement starting position seat on the office chair, the right one over the left leg, the left hand on the right knee Exercise execution turn the upper body with the exhalation as far as possible to the right back, as if to look around, then turn the other side with reversed leg and arm position to the left back Effect Loosening of the thoracic and cervical spine into the rotation starting position Seat on the office chair the legs are slightly open and firmly on the floor, the hands are on the iliac crests Exercise performance the pelvis is moved forward (in the direction of the hollow back) and backward (round lumbar spine) via the ischial tuberosities Effect Mobilization of the lumbar spineInitial position Sit on the office chair, feet firmly on the floor with legs wide open, arms hanging between the legs Exercise Bend the upper body forward between the open legs, slowly rolling down from the cervical spine vertebra by vertebra, remain in the position according to your well-being, inhaling and exhaling in a relaxed manner, then slowly roll up vertebra by vertebra (Imagination: like a zipper) Effect: Stretching and relaxation of the entire spinal column and the back muscles, stretching of the inner thigh muscles (adductors), improvement of spinal mobility and the perception for the posture at the desk)Starting position seat on the office chair, feet firmly on the floor with open legs, the arms are raised upwards towards the ceiling Exercise the arms are stretched alternately towards the ceiling, the shoulder blades are pushed upwards alternately Effect Stretching of the shoulders and the flanksStarting position Prerequisite: mobile backrest, seat on the office chair, legs set up slightly open, arms crossed behind the head Exercise: Stretch the upper body far back over the backrest with open elbows, stay in position according to your well-being, inhale and exhale deeply into the chest, feel the stretching effect: Stretch the entire spine and the abdominal and chest muscles in the stretching, opening the rib cageStarting position seat on the office chair, feet are slightly opened firmly on the floor, the upper body is erect, sternum raised, the hands lie loosely on the thighs exercise execution the chin is slowly and carefully pushed forward and backward, when the chin moves backward (double chin), the back of the head is pushed towards the ceiling (like a turtle), in this position turn the head slowly and carefully to re/li Starting position: Carriage seat, legs are open, upper body is tilted forward, elbows are resting on thighs: take a deep breath through the nose, let the air flow slowly out through the mouth, follow the path of the air through the upper body to the abdomen, the ribs and the abdominal wall move forward during inhalation, move inward during exhalation, several breaths in a row, then stretch and extend strongly Effect: relaxation for body and mind, ventilation of the airways Further breathing exercises for relaxation can be found here: Breathing Exercises
