Exercise for everyday working life
How your work corner can become a workout zone
You get significantly less exercise in the office and when working from home, which is why regular stretching and movement exercises are important. You can easily alternate between active and passive breaks. See which option makes you feel better. Here are five ideas for an active break from work. Ideally, you should start with a few warm-up exercises (e.g. 25 jumps on the spot).
Stretch up to the ceiling
Lift up your arms and reach towards the ceiling with each hand in turn. Breathe in as you stretch. It helps you stretch your sides and expand your ribcage. Allow your eyes to follow your hands.
Repeat 5 times for each side.
Trunk rotation
Sit on the front edge of your chair, place your feet firmly on the floor and extend your arms right out to the sides. Carefully turn as far as possible to the right, activating the whole spine from the lower back up to the neck. You can also place your left hand on the outside of your right knee for support. It’s invigorating for your spinal discs, opens up your chest and stretches the back muscles.
Repeat 5 – 10 times on each side.
Stretching your sides
Sit upright on your chair, lift one arm and stretch it diagonally up above your head. Let the other arm hang loosely. Stay in the stretch position for one or two breaths and then change sides.
Repeat 5 – 10 times on each side.
Rotating your head
Sit upright on your chair with your shoulders relaxed. Now slowly rotate your head in one direction, hold the position briefly once you have rotated it as far as possible and then turn to the other side. This ensures that the muscles and spinal discs are supplied with nutrients.
Repeat 10 times