For all exercises, do 2 to 3 passes with 15 repetitions each. This is only a guideline and must be adjusted to the respective performance level. If you can do fewer or more repetitions, the number of repetitions can be adjusted by using the additional weight (dumbbells etc.). Otherwise you will do so many repetitions … Exercises belly, legs, bottom, back
Exercises for the bottom 1 Exercise You are in a four-footed position and your arms and legs are hip-wide apart. Your back is in a line and you take care that it does not get into a hunchback. Your face looks down on the floor and is not lifted during the exercise. Now extend your … Exercises for the bottom | Exercises belly, legs, bottom, back
Exercises for the legs 1 Exercise Lean against a wall and bend your knees slightly. Your feet should be far enough away from the wall so that your knees do not protrude over your feet when you bend your knees up to 100°. You can either hold the sitting position on the wall or stretch … Exercises for the legs | Exercises belly, legs, bottom, back
Exercises for the stomach to lose weight 1 Exercise Sit on the floor with your hands at the back of your head. The legs are stretched out downwards. Then tilt your upper body slightly back. Pull the legs one after the other and stretch them out again. The legs are not put down and the … Exercises for the stomach to lose weight | Exercises belly, legs, bottom, back
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 … Exercises at the workplace
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 … Exercises for the neck | Exercises at the workplace
Exercises for the stomach Put on legs Push wall away Further exercises can be found in the article Exercises: stomach/legs/bottom/back Starting position: sit upright on the office chair, hold on to the back of the chair with your hands if necessary Execution: pull both legs simultaneously so that the thighs are released from the support, … Exercises for the stomach | Exercises at the workplace
Exercises for stress management in the workplace Alternate breathing from yoga Progressive muscle relaxation All muscles of the body are tensed one after the other for 30 seconds and then relaxed again Autogenic training, stress reduction – help through physiotherapy Starting position: relaxed but upright sitting on an office chair, the index and middle finger … Exercises for stress management in the workplace | Exercises at the workplace
Summary A combination of two or three of the exercises presented above at the workplace takes only a few minutes in everyday life. If this can become a daily ritual, for example at the end of the lunch break, positive effects on muscle tension and lack of concentration can be achieved. The subjective feeling of … Summary | Exercises at the workplace
“Stretching in supine position”. While lying down, place the affected leg over the erected leg. Now pull with both hands below the knee joint the leg to the chest. This will create a pull on the outer gluteal muscle which you hold for 10 seconds. Make a total of 3 passes. Continue with the next … Hip Physiotherapy – Exercise 3
In supine position stretch your arms sideways. The affected leg is guided at a 90° angle over the stretched leg to the floor. While the lower back is turning, the upper body remains fixed to the floor. Hold this position for 10 seconds. Two further passes follow. Continue to the next exercise.
Relaxed dog: From the four-footed position, spread the affected leg at a 90° angle to back height. The entire back forms a straight line. Repeat the spreading 15 times with 3 passes. Continue with the next exercise.
