Stretch backwards
Lean backwards in constant contact with the backrest. Stretch your arms upwards as far as possible. Remain in this position for two to three breaths
Circle your shoulders
Straighten your spine and keep some distance from the backrest. Pull your shoulders up. Then move them backwards and down as far as possible, then forwards and back up again. You can perform the circular movement several times and also in the opposite direction. Combine the lifting with the inhalation and the dropping with the exhalation. Please note: Gradually increase the radius of the shoulder circles. Emphasize the movement of the shoulders backwards and downwards. Alternatively, you can also perform the exercise while standing.
Stretching the chest
Bend your head and upper back forwards, pull your shoulders forwards and turn your thumbs inwards. Combine the movement with exhaling. Straighten your spine and stretch your sternum forwards and upwards. At the same time, take your shoulders back and turn your thumbs outwards. Combine the movement with inhaling.
Stretch your neck
One arm hangs relaxed downwards, the hand points towards the floor, the shoulder remains relaxed. The other hand grasps the head and gently pulls it to the side. Bend your head slightly forwards. The arm on the opposite side pulls towards the floor. Hold the stretching position for 20 – 30 seconds. Repeat the exercise 3 times on both sides.
Turn your upper body
Sit upright on the front edge of your chair. Place both hands on top of each other so that your elbows are at shoulder height. Now turn slowly and as far as you can to one side, then to the other.
Tilt your pelvis
An important standard exercise for the lumbar spine. Sit upright in the front of the chair. Tilt your pelvis forwards and backwards. Slowly roll your buttocks over your sitting bones. Vary the size of the movements: Try very small and subtle movements, then larger and slower movements.
Reach for the stars
Sit upright in your chair or do the exercise standing up. Stretch your hands towards the ceiling. Imagining that you want to reach for the stars, try to get bigger and bigger. Feel how your back stretches and lengthens as you do this. Emphasize stretching the right side and then the left side. As with all exercises, make sure you breathe continuously and in a relaxed manner
Healthy sitting – movement in the office
Life is movement
You may have already felt it in your own body: pain in the neck, tension in the back, loss of concentration and tiredness are complaints that often occur during the working day. Our modern working world has turned us from homo erectus into sedentary people, so-called homo sedens.
Any static posture – whether standing, lying or sitting – ultimately leads to a stagnation of metabolic activity. Humans are creatures made for movement. Movement promotes the metabolism and thus stimulates the nutrition of the intervertebral discs and blood circulation in the muscles. The motto is: „Use it, or lose it“.
Healthy sitting therefore means sitting in an active position and changing posture frequently in order to achieve dynamic strain on the muscles. In addition, the upright position with the natural S-shape of the spine should always be strived for in order to distribute the pressure evenly on the intervertebral discs (Fig. 1).
Relational and behavioral level
Healthy sitting can develop when optimal conditions in the form of an ergonomic chair are coupled with optimal user behavior. It is important to know the individual chair functions in order to be able to adjust the chair correctly and use the movement options.
Healthy sitting
Healthy sitting can be promoted by the following points:
1. Correct adjustment and coordination of the chair functions (backrest height, restoring force, seat height, armrest height, etc.) (Fig. 2) as well as the other workplace elements (work table, screen height, keyboard, etc.) promotes an ideal individual sitting posture.
2. A conscious and healthy (spine-friendly) sitting posture (upright, supported and moving) avoids unfavorable strain on the intervertebral discs and static overloading of the muscles. Aim for an even distribution of pressure on the intervertebral discs by sitting up in the natural S-shape of the spine.
3. A frequent change of working posture – e.g. as part of a sit-stand dynamic (Fig. 3) – prevents long-term strain. Dynamic or dynamic sitting refers to the regular change of sitting posture, i.e. between front, middle and rear sitting postures (Fig. 4).
Exercise for everyday life
How can you prevent neck pain or back tension from occurring in the first place?
Quite simply: with exercise! Don’t worry, you don’t have to sacrifice your valuable lunch break for a visit to the gym. You can promote your well-being with simple movement exercises in the office (Fig. 5). Below are some exercises that you can do in the office at any time and without any equipment. Don’t stop at just finding out about the exercises: The benefits of office gymnastics only come with repeated use. Find out which movements make your body feel good and – no matter who is watching – have the courage to do the exercises that are good for you.
Download documentation
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