After-work exercises

These exercises help you to avoid common office complaints.

Duration
20 Min
Excercises
8
Difficulty
Beginner
Products used in Routine
Super Band
Standard

Sitting all day in an office is bad for your health and frequently leads to pain in the neck, back, shoulders, arms and hips. Long periods spent sitting in an office can reduce your mobility, weaken your muscles and lead to poor posture and chronic pain in the long term if you do not compensate for this by moving about. They can easily be done at home, too. You don’t need to go to the gym to perform the following after-work exercises - you can do them from the comfort of your living room. These exercises are the perfect training programme particularly if your job involves long periods spent sitting.

These exercises for office workers are aimed at improving shoulder mobility, hip mobility and spinal mobility.

3-5 times per week

Do the exercises 3-5 times a week.

Your after-work exercises for at home:

These exercises for office workers aim to improve shoulder mobility, hip mobility and spinal mobility.

Let's go for an after-work exercise

Improve your hip mobility: Couch stretch

Couch Stretch

Kneel down in front of a BLACKROLL® fascia roll, a couch or a chair and place your instep (top side of your mid-foot) on the edge. Slide your knee as close as possible to the roll / couch. Stretch your hips while keeping your upper body upright. Feel the stretch along the front side of your thigh and along your hip flexors. Lean back slightly to increase the stretch. Alternatively, you can lift your arm on the side with your leg behind you.

Product
seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Loosening the gluteal muscles

Glute Massage

Sit on the floor and place the BLACKROLL® fascia roll under your buttocks. Support yourself by placing your hands on the floor and roll forwards and backwards. Keep your chest upright.

Product
seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Loosening the thigh

Quads Massage

Lie on your stomach and place the BLACKROLL® fascia roll under your thigh. Keep your other leg to the side. Place your elbows under your shoulders. Roll back and forwards using your forearms to propel you.

Product
seconds per side
60
Body part
Thigh
Training Goals
Recovery, Mobility

One-legged hip raises

Cook Bridge

Lie on your back and bend your knees approximately 90°. Lift one leg towards your upper body, as far as it will go. Lift your buttocks off the ground, press your arms into the floor and raise your pelvis upwards. Gently pull the toes of your supporting leg in and feel the tension in your glutes. Hold the final contraction for a moment before returning to the starting position.

Product
sets/reps per side
2 / 15
Body part
Hips
Training Goals
Activation, Strength

Shoulder mobilisation

Broomstick Stretch

Stand with your feet in line with your hips. Grip the BLACKROLL® SUPER BAND in front of your chest and stretch it out. With your arms outstretched, guide the band over your head and back as far as you can go. Return to the starting position.

Product
sets/reps per side
2 / 15
Body part
Shoulders
Training Goals
Activation, Mobility

Deadlift

Deadlift

Stand on the centre of the BLACKROLL® SUPER BAND. Bend forwards with a straight back and grab both ends of the band. Stretch through your hips and lift your upper body. Tense your glutes tightly in the uppermost position. Then, return to the starting position.

Product
Sets / Reps
2 / 15
Body part
Glutes, Lower back, Thigh
Training Goals
Strength

Windmill

Lying Windmill

Lie on your side and bend your upper leg 90°. Place your BLACKROLL® under the knee of your bent leg to stabilise your pelvis for the following mobilisation exercise. Grip your knee and ankle with one hand. Guide the foot of your lower leg towards your buttocks. Mobilise your thoracic spine by attempting to place both shoulders on the ground. Once you have reached your limit, return to the starting position and repeat the exercise. Follow the motion with your gaze.

Product
sets/reps per side
2 / 4
Body part
Chest, Shoulders, Upper Back
Training Goals
Recovery, Mobility

Rowing

Bent-Over Rows

Stand on the centre of a BLACKROLL® SUPER BAND. Bend forwards with a straight back. Grab the ends of the band and pull it towards your chest. Stretch your arms back to the starting position.

Product
Sets / Reps
2 / 12
Body part
Shoulders, Upper Back
Training Goals
Activation, Strength

Tool for your after office workout

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