Exercises for the workplace

How to keep fit with simple exercises for the work/home office

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Duration
10 Min
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Excercises
5
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Difficulty
Beginner
Products used in Routine
Standard
Multi Band
Mini
DUOBALL 08

Everyone knows being seated for long periods is not good for you. More and more companies are providing their employees with standing desks. But it shouldn't stop there. Constant movement is necessary to improve your well-being in the long term. However, this doesn't mean you need to jump around in front of your desk like a crazy rabbit!

On the contrary, regular movement breaks filled with sensible exercises have a positive effect on your mental and physical well-being. Furthermore, movement stimulates the brain and has a positive effect on mood through the release of the "happiness hormone" serotonin.

We recommend taking a short break every half an hour to do one of the following exercises for the work/home office.

Your exercises for the office or home office:
  • Short office exercises for in between
  • Quick back exercises for office and home office

Office exercises you can do anytime

The shoulder and neck area tends to become tense when we sit in front of the PC all day. You can relieve and prevent tension by doing these three exercises.

Stretching the lateral neck muscles

Tilt your head to the right, raise your right arm over your head and put your hand on your temple. Bring your chin to the side of your chest and extend your left hand so that the palm is facing away from your body and feel the pull on the back of your neck.

Product
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body parts icon
Body part
Neck
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Training Goals
Recovery

External shoulder rotation

Put both your hands in the BLACKROLL®MULTI BAND and raise your arms to stomach level.

Turn your palms upwards. Put tension on the MULTI BAND and rotate your arms outwards.

Product
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Repetitions
2 x 15
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Body part
Shoulders
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Training Goals
Activation, Strength

Relieving tension in the upper arms

Stand sideways next to a free wall. Position the BLACKROLL® MINI between your upper arm and the wall. Bend and straighten your knees slightly to massage the upper arm

Product
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Sets / Seconds
2 x 30
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Body part
Upper arm
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Training Goals
Recovery, Mobility

Back exercises for the office

Many people suffer back pain or tension almost every day. Injuries, bad posture and inactivity can cause pain in the upper and lower back. Who is affected most by this? People who work in offices. Are you one of them? Both of the following back exercises are easy to do against a wall in the workplace or in your home office.

Relieving tension in the upper back

For this back exercise, stand with your back to a free wall in the office. Position the DUOBALL 08 between your upper back and the wall.

Product
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Sets / Seconds
2 x 60
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Body part
Upper Back
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Training Goals
Mobility

Relieving tension in the lower back

Stand with your back to a free wall. For this back exercise, position the BLACKROLL®between your lower back and a wall in the office.

Product
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body parts icon
Body part
Lower back, Upper Back
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Training Goals
Recovery, Mobility
Office

More movement at the workplace

The human body is made for movement. However, nowadays our office life in particular is characterized by long periods of sitting. The only solution:

Read more:

Your products for exercises in the workplace

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