Exercises against neck tensions in the office

Especially in the office, muscle tensions are very common. Since people often sit in a certain position and there is little movement, especially in the shoulder and neck area, the blood circulation is reduced, resulting in painful hypertension. It is best to carry out small relaxation exercises regularly in between or generally pay attention to a little more movement. Exercises such as shoulder circles, stretching of the trapezius muscle and pectoralis muscle are ideal for doing in between. If you take the time for an active break, many different exercises can be included.

Exercises for the office

1. exercise – “WS-Mobi” 2. exercise – “Stretch Latflex” 3. exercise – “Rotation” 4. exercise – “Squat” 5. exercise – “BWS-Mobi” 6. exercise – “Apple Picking “Due to the reduced blood circulation in the shoulder-neck area, see above, and the resulting extremely painful tensions, headaches may occur if no action is taken against the complaints. If the headaches persist over a longer period of time, one speaks of chronic headaches, which is difficult to treat. If the headaches do not last that long, the pain is often already reduced by the above-mentioned exercises against neck tension.

In addition, one should try to relieve the tension from the head through physiotherapy. Traction treatment from the head or releasing the trigger point are helpful techniques. Even the headaches themselves can hardly be solved, however, because the independent triggering at the neck automatically creates a muscle tension, which may even aggravate the pain.

Rolling on a fascia roll in the neck area is also not recommended. Heat therapy using a grain pillow or hot water bottle helps to loosen the muscles. “WS – Mobilization Starting Position” From an upright position, roll yourself, starting from the head, vertebra by vertebra.

The knees are fully extended. Continue with the next exercise: “WS- Mobilisation End Position “Stand: Some bosses organise a physiotherapist who organises an active break with the staff or possibly offers massages. In addition to the exercises, heat applications such as grain cushions or heat patches for local blood circulation stimulation are also available. Further exercises can be found in the article Physiotherapy exercises cervical spine.

Hands to your feet and straighten up, stretch your arms upwards
Push hands down along the side of the thigh
Touch elbows and knees crosswise in front of the body
Knee bend: buttocks far back, arms up when moving down
Support with elbows on the edge of the table and push your back out (cat’s hump) and sag (pot-bellied pig)
Stretch arms alternately upwards or sideways, taking a one-legged position if necessary for coordination