Exercises for the neck

Stretching of the neck muscles More exercises can be found in the article Exercises against neck pain

Starting position: sitting upright on an office chair, hands resting on thighs
Execution: tilt your head to the right side until you feel a stretching sensation on the left side, hold this position for about 30 seconds and then change sides, let your chin move towards the sternum and turn your head slowly to the right in this position until you feel a stretching sensation on the left side, hold this position for about 30 seconds and then change sides

Exercises for the bottom

Kicks in standing position Exercise quadruped standing Stretching of the gluteal muscles More exercises can be found in the article Exercises for the buttocks

Starting position: Stand, support yourself with both hands on the desk
Execution: tense the abdominal muscles, bend one leg in the knee joint and extend it backwards in the hip joint until you feel tension in the gluteal muscles, repeat the exercise 15 times per side, 3 sets of which

Starting position: Stand on the floor next to the desk, knees/lower legs and hands touch the floor, abdominal muscles are tense, stretch one leg upwards towards the ceiling so that the thigh is in line with the back, keeping the knee joint extended if possible
Move your leg slightly up and down about 15 times in this position without letting it sink back to the starting position, repeat the exercise with the other side and perform 3 sets of the exercise per side
Variation: do not lift the leg up to the back but to the side, the number of repetitions remains the same

Starting position: sitting upright on an office chair, cross one leg over the other so that the ankle is on the knee of the other leg, the knee of the crossed leg reaches out as far as possible
If you do not yet feel any stretching sensation in your buttocks in the starting position, lean your upper body slightly forward and with one hand exert slight pressure on the knee of the leg that is turned over, hold the position for about one minute and then change sides