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