In many professions, long periods of sitting at the desk in the same posture determine the daily work routine. In many cases, there is no opportunity to move between jobs. This one-sided strain often leads to tension in the neck and back muscles, muscle shortening and joint pain. With simple exercises at the workplace, which only take a few minutes each, these negative effects can be reduced and the muscles loosened. An increase in concentration is an additional positive side effect for employees and employers.
Exercises on the PC
Tense – relax Stretch the back muscles Pelvic mobilization
- Pull your shoulders up to your ears, tense your shoulder and arm muscles and push your head forward, hold this tension for about 30 seconds
- Then relax all muscles, pull your shoulders away from your ears and let your back become slightly rounded, relax your neck and let your head sink down to your chest.
- Starting position: sitting on a chair, the back is round, the neck is relaxed and the head sinks towards the chest
- Execution: pull up an angled knee, grasp it with both hands and move it towards the forehead until you feel a stretching sensation in your back, hold this position for about 30 seconds, then change sides
- Sit upright and place your hands on the iliac crests (hip bones), now straighten and tilt the pelvis, that is: alternately do a round lower back and a slight hollow back, about 15 repetitions
- In addition, you can then alternately pull the right and left side of the pelvis upwards, the other side of the body will be extended
Exercises for the back
Exercise in standing position Exercise in sitting position
- Starting position: bent stand in front of the desk, hands supported on the edge of the desk
- Execution: Alternately stretch one arm and one leg diagonally to form a straight line with your back, tensing your buttocks, repeat the exercise about 15 times on each side
- Starting position: sitting, hands resting on thighs
- Execution: stretch your back, form a slight hollow back, pull your shoulder blades towards your spine and keep looking forward, then round your back, let your shoulders fall forward and relax your arms, let your head sink, chin moves towards your sternum, repeat both positions about 10 times
- In addition, you can then lower your upper body to your thighs and relax in this position for one minute
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