In predominantly sedentary activities, such as at the desk in the office, a one-sided, collapsed and rounded posture is often adopted, which can lead to postural problems and back pain over a longer period of time. In the long run, the shoulder, neck and back muscles as well as the abdominal muscles can deteriorate and … Posture improvement at the desk – exercises
Exercises: against a hunchback Ski jumper Rotating seat on the office chair Standing upright Further exercises against a hunchback can be found in the articles: Starting position: sitting on an office chair, the upper part of the body is tilted forward, the arms are stretched slightly backwards next to the body, the palms of the … Exercises: against a hunchback | Posture improvement at the desk – exercises
Gymnastics Shoulder circles Tree Forward bend Calf exercise Further exercises can be found in the article Mobilization exercises from physiotherapy Execution: place both hands on the shoulders and circle both shoulders for 30 seconds forward and backward Execution: One leg stand, the other foot rests on the lower leg or the knee of the standing … Gymnastics | Posture improvement at the desk – exercises
Back pain Back pain can have many different causes, including psychological stress, psychosomatic illness, muscular tension or even organic problems such as a herniated disc. In the workplace, poor posture and lack of exercise cause long-term muscular problems which then lead to back pain. The best prevention and therapy in equal measure is a good … Back pain | Posture improvement at the desk – exercises
“Lumbar spine – extension in prone position” The right knee is bent about 90° in prone position. Stretch from this position in the hip joint so that the right foot goes up towards the ceiling. Perform this exercise 10-15 times. Take a short break (10 seconds) between each of these times. Afterwards, perform the exercise … Slipped disc – lumbar spine exercise 8
Side tilt: In sitting position, alternately guide your ear to the equilateral shoulder. Repeat this movement slowly up to 20 times. Continue with the next exercise.
“BWS – Quadruped” Go to the quadruped stand. Make sure your back is straight. Now stretch your right leg and your left arm. Hold this position for about 5 seconds. Take a short break of 10 seconds. Repeat the exercise depending on your endurance and strength. “Quadruped – Variation” If you want to introduce an … Slipped disc – BWS exercise 6
A slipped disc in the cervical spine is often caused by a permanent static load or by a sudden, jerky strain. Mostly it concerns the section C6/C7. Pain or severe tension in the musculature can be the first signs of a herniated disc. Exercises In the case of a herniated disc in the cervical spine, … Exercises to deal with a slipped disc in the cervical spine
Symptoms Since the disc material usually presses on a nerve, poor innervation in the musculature of the respective segment occurs, resulting in pain. Likewise, the muscle strength may be reduced and there is a sensitivity disorder. The patient suddenly can no longer hold the cup or feels an extreme tingling sensation along the arm. Usually … Symptoms | Exercises to deal with a slipped disc in the cervical spine
Tingling in the fingers, foot, face The tingling in the fingers is very common in a cervical herniated disc. Due to the narrowing of the nerve, the arms can no longer be innervated properly. They fall asleep quickly at night and there is a tingling sensation in certain holding positions. If the tingling sensation becomes … Tingling in the fingers, foot, face | Exercises to deal with a slipped disc in the cervical spine
Summary A herniated disc in the cervical spine can occur suddenly or after long one-sided strain due to wear and tear. This results in a displacement of the disc material, which usually presses on a nerve. Pain occurs due to the increased muscle tension as a protection against further injuries of the spine, tingling sensations, … Summary | Exercises to deal with a slipped disc in the cervical spine
Thoracical spine erecting: In standing or sitting position, both arms are raised outwards. This straightens the thoracic spine and stretches the chest muscles. Hold this position for about 15 seconds. Continue with the next exercise.
