Exercises against neck and shoulder tensions 1
“Arm Swinging” Swing one arm in front of you upwards in turns. Your upper body remains relaxed and straight. Continue with the next exercise
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Exercises against neck and shoulder tensions 2
“Traffic light man” Stretch one arm upwards and the other to the side at the same time. Change arms 10-15 times directly behind each other. Continue with the next exercise
Exercises against neck tensions in the office 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
Exercises against neck tensions
“Shoulder circles” When standing, circle your shoulders from front/up to back/down. Do this 15-20 times. Continue with the next exercise
Exercises against neck tensions 3
“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
Exercises against neck tensions 4
“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
Exercises against neck tensions 5
“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
Exercises against neck tensions 6
“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
Exercises against neck tensions in the office 1
“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
Exercises against neck tensions in the office 2
“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
Exercises against neck tensions in the office 3
“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
Exercises against neck tensions in the office 4
“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
