Health

Office gymnastics

Make good use of your next break!

We’ve put together a few exercises that we hope you’ll enjoy doing.


Stretching and mobilizing your neck muscles

Exercise No. 1: > Sit upright in your office chair. Lay one hand on your thigh; let your shoulders relax. Use your other hand to grasp your head and pull it gently to the side. Stay in this position for 3 seconds. Repeat 10 times on each side.

Exercise No. 2: > Sit upright in your office chair. Grasp the sides of your seat surface with your hands; let your shoulders relax. > Turn your head from side to side. Repeat 10 times.


Mobilizing your shoulders

Exercise No. 1: > Sit upright in your office chair. Let your arms drop and pull them slightly backward while turning your palms outwards. > Lift your arms to the height of your shoulders and pull them slightly backward while keeping your palms facing up. > Raise your arms high and move them slightly backward again. Your palms now face forward. Repeat 10 times.

Exercise No. 2: > Sit upright in your office chair. Let your arms hang down loosely. > Now alternately raise each arm while stretching the other downward. Your palms face forward. Repeat 10 times on each side.


Reinforcing your back

Exercise: > Sit upright in your office chair. > Turn slowly to the right while grasping your backrest. > Then do the same while turning to the left. Repeat 10 times on each side.


Stretching and strengthening your
thigh muscles

Exercise No. 1: > Support yourself by resting your right hand on the edge of your desk. > Use your left hand to grasp your foot and pull it upward. As you do this, turn your hip slightly forward and stretch your thigh. Repeat 10 times on each side.

Exercise No. 2: > Clasp your hands behind your head; spread your legs and turn your feet slightly outwards. > Squat while keeping your back straight. Repeat 10 times.


Strengthening and stretching your
leg muscles

Exercise No. 1: > Sit upright in your office chair. Stretch your left leg forward while raising it slightly at the same time. > Alternately stretch your foot and pull it back. Repeat 10 times on each side.

Exercise No. 2: > Use one hand to hold on to a sturdy desk or the backrest of your office chair. > Step forward while shifting your weight to your front foot. Push the heel of your front foot downward while stretching your leg muscles. Repeat 10 times on each side.


Strengthening your hips and posterior

Exercise: > Support your hands on a sturdy desk. > Alternately swing your legs backward from your hips while keeping your pelvis upright. Repeat 10 times on each side.