Sitting for long periods of time in the office, standing for long periods of time during presentations or in the shop: forced postures are not a problem in the short term for a physically fit person. In the long term, however, they lead to physical problems even in the healthiest people. The solution is “variety”. Below: Four office back exercises to help keep your back healthy.
Which back exercises help against back pain in the office?
- Why should I do back exercises in the office?
- First exercise: reaching for the clouds
- Second exercise: Small circles, big relaxation
- Third exercise: Cross the street
- Fourth exercise: The headrest
- Is it weird to do back exercises in the office?
- Conclusion
Why should I do back exercises in the office?
Because sitting is generally not perceived as a strain on the body compared to physical activity, back problems have become a kind of widespread disease. Somehow logical: Only when the orthopedist refers to the eight hours of sitting every day for back pain does sitting no longer seem quite so comfortable. The vexing issue of “backs” is no longer an occupational disease exclusive to tilers, assembly line workers or horticulturists – the average office stallion is also a sure candidate for back problems. Of course, only if he doesn't do anything about it. Four simple exercises can help you move your back during working hours and thus prevent the consequences of obsessive postures.
Back exercises in the office - as with all levels of sport, the following applies: only physically healthy people should train without prior medical advice. People who have a known back problem should consult their doctor before integrating office chair exercises into their everyday life. By the way: You should generally write the request “Get up!”, which precedes some exercises, in your calendar every quarter of an hour. Because the simplest countermovement to sitting is standing up. A wastebasket that isn't right next to it Desk could, for example, be an incentive to do so during the day Office chair to leave. Home phone calls can also easily be replaced by a short walk to a colleague's office. Any amount of exercise, no matter how small, is good for the body – and the mind.
First back exercise in the office: Reaching for the clouds
Stand up and take a few steps across the room so that your body can rise to its full height. Shake yourself briefly and then stretch your arms towards the ceiling. Imagine reaching for things hanging from the ceiling - to put it more poetically: reach into the clouds. Keep stretching your hands upwards to ensure that your spine can become long again. Repeat this exercise five to ten times.
Second back exercise office: Small circles, big relaxation
You don't have to get up to do this no-equipment back exercise for the office. You can sit upright on the front edge of your office chair. Alternatively, you can stand up and walk in a circle for a few steps until you feel like you have returned to “normal” size. Now slowly rotate both shoulders: draw small circles, very carefully, and feel how first the collarbones and then the shoulder blades move. After five to ten circles, change the direction of rotation. The key here is to perform the movements slowly and consciously, trying to draw more and more perfect circles over time. The point of it all: Your neck and shoulder girdle are relaxed.
Third back exercise office: Cross the street
You don't have to leave your desk chair to do these back exercises at work; move to the front edge and assume an upright sitting position. If the situation in the office allows it, you can of course also stand up. Then remember what the traffic police taught you when you were in elementary school: If you want to cross the street, you have to look to the right and to the left. Of course you don't want to cross a street with your office chair; However, the correct view towards your shoulders will help you to loosen other parts of your cervical spine or your neck. Before you begin: Please take your time - all exercises that involve the head are always performed slowly. Now let's get started: You slowly turn your head about 90 degrees to the right and look over your right shoulder. Then turn your head back to the starting position. The same in the other direction – repeat the back office exercises up to five times.
Fourth back exercise office: The headrest
Whether sitting or standing, these back exercises for work are designed to strengthen your neck muscles. To do this, place one hand on the back of your head and press your head against it carefully and with increasing vehemence. Hold the highest pressure for about five seconds and release slowly. Do the same with the other hand and repeat this process five times.
Is it weird to do back exercises in the office?
At first it may seem strange to do back exercises in the office. You will soon notice that these exercises are having an effect, you will feel better and more relaxed. After an average of three weeks you will get used to it, then all your work colleagues will have got used to it and might join in - it's more fun together.
Now no more excuses - now let's get to work! Stick with it: the office back exercises will change your office life.
Conclusion
All office back exercises can be used several times throughout the day; As with all sporting endeavors, the following applies: slowly increase the repetitions, listen to your body and don't overtax yourself. No one would think of running a marathon straight away. Even if these back exercises in the office don't seem strenuous, some of your muscles still need to build up.