Take a water bottle in each hand. Hold both vertically in front of your shoulders. Stretch your left arm far forward. The right arm pull far back. Make sure you do not twist your hips and do not fall into a hollow back. Hold the tension briefly and then switch to the other side. Each … Back Exercises in the Office: Exercise 1
Raise the bottles to the side of your body to shoulder height. The arms must be slightly bent. Hold briefly, then slowly lower. Ten times total, short pause, three passes. Effect: strengthening exercise for the shoulders and neck.
Roll up a newspaper, grasp both ends. Back of your hands up, elbows at shoulder level. Stand straight, abdomen slightly pulled in. Slowly pull the newspaper apart. Increase the force in the process, as far as you can. Pull tightly for 15 seconds, relax briefly, repeat three times. Effect: Strengthens neck and upper back, promotes … Back Exercises in the Office: Exercise 3
Grasp a rolled-up newspaper shoulder-width apart, with the backs of your hands facing up. Bend from a straight back and go to your knees. Let your arms hang loosely. Now pull the newspaper all the way to your chest. Pause briefly and slowly release. Important: keep tension in the abdominal and back muscles. Ten times, … Back Exercises in the Office: Exercise 4
Slowly bend forward as far as you can. Roll your back in. While doing this, bend your knees and take your chin to your chest. Arms and upper body dangle loosely. Hold position for 15 seconds, then very slowly – vertebra by vertebra – straighten up. Three times in total. Effect: relaxation, stretches the entire … Back Exercises in the Office: Exercise 5
