Exercise examples for strengthening and posture improvement at the desk

Starting position sitting at the desk, feet firmly on the floor with open legs, arms resting on the body with palms turned forward Exercise execution the pelvis is pushed forward over the ischial tuberosities, the sternum is raised, shoulder blades pull down towards the back of the pants pockets, arms are stretched out and slightly opened, the back of the head pushes towards the ceiling, the position is changed while breathing relaxed 7-10 sec. The position is held for 7-10 sec. with relaxed breathing, then relaxed and loosened again.

Effect Posture training, strengthening of the back and shoulder muscles: Seat at the desk, feet firmly on the floor with open legs, arms rest on the body with palms turned forward Exercise execution the pelvis is pushed forward over the ischial tuberosities, the sternum is lifted, shoulder blades pull down backwards towards the trouser pockets, arms are stretched out and slightly opened, the back of the head pushes towards the ceiling, tilt the straight upper part of the body forward out of the hip joints, the position is held for 7-10 sec. while breathing relaxed The position is held for 7-10 sec. with relaxed breathing, then relax and loosen up again Effect Posture training, strengthening of the back and shoulder musclesStarting position: Seat at the desk, feet firmly on the floor, forearms laid on the table Exercise The forearms are pressed firmly on the table, pull in the navel in the direction of the spine, push the back of the head towards the ceiling, the chest straightens up without the shoulders being raised, the tension is approx.

Hold for 7-10sec. without holding your breath, repeat several times Effect Strengthening the arm and shoulder muscles, improving postureStarting position Seated in front of the desk, feet firmly on the floor, hands interlocked in front of the chest Hold for 7-10 sec., continue to breathe calmly during the tension, loosening effect Strengthening of the chest musclesStarting position seat in front of the desk, feet are open and standing firmly on the floor, fingers are interlocked in front of the chest Exercise the fingers are pulled strongly apart without lifting the shoulders, the sternum straightens up, hold the tension for approx. 7-10 sec., continue to breathe calmly during the tension, loosening effect Strengthening of the shoulder and back muscles