“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
“Rowing” Pull both elbows close to the body backwards. You can do this in an upright position or in a slightly forward leaning position with small weights. Make sure your back is straight. Repeat the procedure 15 times. Go to the article Exercises against neck pain
“Lateral Stretch” Tilt your ear while sitting or standing to the respective shoulder with straight upper body. Your gaze and chin are constantly straight forward. Press the opposite shoulder downwards so that you can feel the stretch there. Continue to the next exercise
“Rear neck muscles” Place your head from the stretched side inclination (see exercise 1) with the chin diagonally on the chest. hold the stretch for about 10 seconds per side. Continue to exercise
“Front neck muscles” Place your head from the stretched side inclination (see exercise 1) in the neck. hold the stretch for about 10 seconds per side. Go to the article “Exercises against neck pain
“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
“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
