Exercise examples for loosening up and relaxing while sitting at the desk
Relaxation of the shoulder muscles after tension
Starting position
Sit on the office chair at a distance from the desk. Let your arms hang at the sides of your body
Exercise execution
Both shoulders are intensely pulled up to the ears, held there until it hurts on the shoulders, then drop both shoulders at the same time as you exhale (sigh) and enjoy the relaxation
effect
The tense shoulder muscles are loosened by the principle of relaxation after previous tension
The exercise is intended to train the perception of consciously letting go of the shoulders while working.
Shoulder circles
Starting position
Sit on the office chair a little distance from the desk, let your arms hang at your sides
Exercise execution
Let both shoulders loosely circle backwards, first at the same time, then alternately, while allowing the thoracic spine to move easily
effect
Loosening of the tense shoulder muscles, moving the thoracic spine
Lateral displacement of the chest
Starting position
Sit on the office chair a little distance from the desk, hands on shoulders, elbows spread
Exercise execution
move the upper body from right to left while the load remains on both buttocks
effect
Loosen the thoracic spine in the sideways movement
Torsion torso
Starting position
Sit on the office chair, right leg crossed over left leg, left hand on right knee
Exercise execution
With the exhalation turn the upper body as far back as possible to the right, as if to look around, then turn the other side to the left and back with the legs and arms reversed
effect
Loosening of the thoracic and cervical spine in the rotational movement
Pelvic movement
Starting position
Sit on the office chair, with your legs slightly open and firmly on the floor, your hands on the crests
Exercise execution
the pelvis is moved forwards (towards the hollow back) and backwards (round lumbar spine) over the ischial tuberosities
effect
Mobilization of the lumbar spine
Stretching the entire spine
Starting position: Sit on the office chair, place your feet firmly on the floor with your legs wide apart, your arms hanging between your legs
Execution of the exercise: bend the upper body forward between the opened legs, slowly roll down vertebra by vertebra from the cervical spine downwards, remain in the position depending on your well-being, inhale and exhale relaxed, then slowly roll up vertebra by vertebra again (idea: like a Zipper)
Effect: stretching and relaxation of the entire spine and the back muscles, stretching of the inner thigh muscles (adductors), improvement of the mobility of the spine and the awareness of the posture at the desk)
Shoulder stretch
Starting position
Sit on the office chair, place your feet firmly on the floor with your legs open, your arms are raised up towards the ceiling
Exercise execution
the arms are alternately stretched towards the ceiling, while the shoulder blades move up alternately
effect
Stretching the shoulders and flanks
Backward stretching upper body
Starting position: Requirements mobile backrest, sitting on the office chair, legs slightly open, arms crossed behind the head
Exercise execution: Stretch your upper body far back over the backrest with your elbows open, stay in the position depending on your well-being, inhale and exhale deeply into your chest, feel the stretch
effect: Stretching the entire spine and the abdominal and chest muscles into extension, opening the chest
Head joint mobilization
Starting position
Sit on the office chair with your feet slightly open and firmly on the floor, your upper body straightened, your sternum raised, your hands lying loosely on your thighs
Exercise execution
the chin is pushed slowly and carefully forwards and backwards, when the chin moves backwards (double chin), the back of the head is pushed towards the ceiling (like a turtle), in this position slowly and carefully turn the head to the right / left.
Breathing exercises for relaxation
Starting position: Coachman's seat, legs open, upper body leaning forward, elbows resting on thighs
Exercise execution: Breathe in deeply through the nose, slowly let the air out again through the mouth, feeling the way of the air through the upper body to the abdominal cavity, the ribs and the abdominal wall move forward when inhaling and inward again when exhaling , several breaths in a row, then vigorously stretching and stretching
Effect: Relaxation for body and mind, ventilation of the airways
You can find more breathing exercises for relaxation here: Breathing exercises