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
Which machines are suitable for training the back muscles? According to a saying, “a strong back knows no pain“. There is a lot of truth in this saying: because often the causes of back problems are back muscles that are too weakly developed. Anyone who wants to develop these muscles in a targeted manner must … Which machines are suitable for training the back muscles? | How can I strengthen the back muscles?
The term “back-friendly behavior” refers to behavior in everyday life and exercises to prevent back problems and alleviate existing complaints. People who stand a lot and for a long time in everyday life or perform one-sided monotonous movements should pay attention to a back-friendly posture. People who sit for long periods of time at work … Back-friendly behavior
“A beautiful back can also delight”. A well-trained and thus defined back not only corresponds to our ideal of beauty, but also has an immense significance for our state of health. The back muscles ensure an upright posture – but they also enable us to perform the various movements of our back and cushion loads. … How can I strengthen the back muscles?
Stretch the back muscles with specific exercises If muscles are not stretched sufficiently due to lack of movement, the muscles shorten and “stick together”. This can not only lead to tension and pain, but after a certain period of time it can also considerably restrict mobility. This problem can be counteracted by stretching. By stretching, … Stretch the back muscles with specific exercises | How can I strengthen the back muscles?
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
