Which exercises can I do sitting down?

Sitting at a PC workstation is particularly suitable for small exercises that can release tension in the neck and shoulder area. You sit straight on the chair, your back leaning against the backrest. Afterwards, the arms are stretched out to the front and one’s own hands are grasped.

The stretched arms are led upwards to behind the head, so that the back is overstretched. Again, sit up straight, then slowly bend your upper body forward until you are on your knees. This exercise stretches the entire musculature of the spine and can thus provide relaxation.

However, not only the back should be strengthened and relaxed. To keep the body in balance, stretching exercises for the chest muscles can also help. Just who works at the PC sits often with crooked back before the screen and suffers therefore from a shortened chest musculature.

During the exercise, the arms are first stretched out sideways and then moved backwards as far as possible. You try to bring the shoulder blades together at the back. Those who suffer from frequent headaches also benefit from a self-massage of the neck muscles. With a few firm grips, tense points can be specifically released.

An exercise for the shoulder area is the following:
Another exercise for the back is the so-called cat’s hump:
An exercise for the chest muscles can be performed as follows:

What exercises are available for the back?

For the upper part of the back, especially the neck and the thoracic spine, exercises are suitable that can be performed either sitting or standing. In order to reach the entire back or the lumbar region, the exercises should be performed while standing. In the back, mobility in all directions should first be strengthened.

To do this, sit up straight on a chair and place your feet hip-wide on the floor to provide additional support. Then the upper body is placed on the legs and stretched backwards as far as possible. The back should rest against a backrest when stretching.Additionally the arms can be stretched upwards.

In this way a more extended movement in the thoracic spine is achieved. Next, the arms hang down to the side and one leans to the side of the chair. If your balance allows it, you can touch the floor with one hand at each side.

Then cross your arms in front of your chest and turn your upper body first to the right and then to the left as far as possible. The same range of motion can be performed while sitting for the cervical spine and while standing for the lumbar spine. It is also good for the back to get regular relief by standing up, stretching and walking around the office. In this way, the back assumes a new position and other muscle groups are used.