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
Starting position seat on the office chair with some distance to the desk. Let the arms hang to the side of the body Exercise execution both shoulders are pulled up intensively to the ears, held there until it hurts on the shoulders, then let both shoulders drop simultaneously with the exhalation (sigh) and enjoy the … Exercise examples for loosening and relaxing while sitting at the desk
Starting position sitting at the desk, feet firmly on the floor with open legs, arms resting on the body with palms turned forward Exercise execution the pelvis is pushed forward over the ischial tuberosities, the sternum is raised, shoulder blades pull down towards the back of the pants pockets, arms are stretched out and slightly … Exercise examples for strengthening and posture improvement at the desk
Keeping our body healthy is a high priority in our daily life. We try to get enough exercise in our free time, pay attention to healthy nutrition, go to preventive medical checkups and furnish our apartments in a back-friendly way. We spend a large part of our available time, usually 8 hours a day, at … PC workstation analysis and ergonomization
Analysis of the workplace situation In order to create an exact analysis of the workplace conditions, an interdisciplinary team of company physicians, physiotherapists, psychologists and employees should ideally be involved. An overall health management of a company includes a needs analysis, a concept for restructuring the workplace including the implementation and a control of the … Analysis of the workplace situation | PC workstation analysis and ergonomization
Immediate measures to change behavior at the PC workstation Constantly changing seating positions Getting up again and again, doing work standing up, running stairs Headset, instead of pinching the telephone receiver between head and shoulder Performing exercises at work, doing sports in your free time Learn how to relax briefly at the workplace, take relaxing … Immediate measures to change behavior at the PC workstation | PC workstation analysis and ergonomization
Starting position: Stand with hip-wide legs in front of the desk, distance approx. one arm’s length, both hands are supported on the desk with stretched arms Exercise Execution Let the upper body sink slowly and carefully between the upper arms Effect Stretching of the chest muscles and opening of the chest, mobilization of the thoracic … Exercise examples for loosening and relaxing while standing in front of the desk
Introduction Physiotherapeutic exercises at the workplace offer an effective compensation for the lack of movement and can intensively counteract the forced posture at the desk. These exercises require little time and can best be performed at the workplace together with other employees. With a targeted exercise program (a so-called back school), every employee should start … Exercises at the workplace during PC work