“Shoulder circles” With arms stretched out, circle your shoulders from front/up to back/down. In doing so, point your sternum upwards and pull your shoulder blades deeply back. You can also circle your shoulders backwards. Perform the exercise about 15 times. Continue with the next exercise
“Arm pendulum” Tilt your upper body/left shoulder slightly forward. You have a light weight in your hand. Let gravity take effect and let the stretched arm pendulum for about 15 seconds. Then change the arm. Continue to the next exercise
“Propeller” Make circular movements of the shoulder with arms stretched out to the side with slow upward movement. Light weights can be held in both hands. The shoulders are pulled together deeply to the back and the sternum is erected. Do about 15 repetitions until you have brought the arms to shoulder level. Continue with … Exercises against neck and shoulder tensions 6
“Picking apples” stretch arms alternately upwards or sideways, possibly using the one-legged stance to improve coordination. Hold the position for about 10 seconds and then change the standing leg and arm. Go to the article Exercises against neck pain
“Stretching the chest muscles” You lean with your forearm against a wall or door frame. Now turn your upper body in the opposite direction to your forearm so that you feel a pull from your armpit to your chest muscles. Hold this stretch for 10 seconds and stretch each side 3 times. Continue to the … Exercises against neck tensions 3
“Stretching of the lateral neck muscles” You assume an upright and straight posture while sitting. The shoulder blades are deeply drawn back, the sternum is directed upwards. Reach under the seat with one hand and place the opposite ear on the same side of the shoulder. Hold the tension for about 10 seconds. Stretching of … Exercises against neck tensions 4
“Strengthening of the Rhomboids” Keep upright seat, abdomen and back tension, move elbows backwards at a 90° angle to the body and contract shoulder blades (as in rowing). Alternatively, the exercise can also be performed in the prone position and strengthened with a rod or theraband. Do this exercise 3 times with 15 repetitions each. … Exercises against neck tensions 5
“Latissimus pull – starting position” You assume an upright and straight posture while sitting. The shoulder blades are pulled deeply back while their arms are stretched upwards, the sternum is pointing upwards. “Latissimus pull – end position” From the starting position, both elbows are pulled towards the upper body. The shoulder blades remain fixed at … Exercises against neck tensions 6
“WS – Mobilization Starting Position” From an upright position, roll yourself, starting from the head, vertebra by vertebra. The knees are completely extended. “WS – Mobilization End Position” From the starting position, roll yourself up again vertebra by vertebra, starting from the lumbar spine and then stretch your arms upwards. Perform this exercise 2 times. … Exercises against neck tensions in the office 1
“Lateral torso stretching” From a straight upright position, push your stretched left arm down your left thigh as far as possible. lean your torso to the left side so that you feel a stretch on the right side of your torso. Hold briefly and then change sides. Continue to the next exercise
“Rotation” In a bent position, touch one elbow crosswise with the opposite knee in front of the body. Then change arm and knee about 10 times on each side. Continue with the next exercise
“From an upright position, push your buttocks backwards as if you were closing a drawer with them. Your weight is thus shifted to your heels. The feet are slightly rotated outwards, the knees point in the same direction during flexion of max. 100° and are at no time above the tips of the feet (knees … Exercises against neck tensions in the office 4
