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Exercises for the workplace

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

Duration

10 Min

Exercises

Difficulty

Beginner

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Exercises for the workplace

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

Duration

10 Min

Exercises

Difficulty

Beginner

Products used in Routine

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.

Repeat on the other side.

Tip: Imagine carrying a 6 kg bowling ball in your hand all day. That's what your neck does! So it's no wonder your neck is often tense. Over time, this can lead to muscle tension. The best way to relieve this tension is to do these stretches in the workplace.

Product

Sets / Seconds

1 / 90

Body part

Neck

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.

Pause briefly in the final contraction and feel the tension in your back shoulder and between your shoulder blade and spine.

Tip: Keep your shoulders healthy and improve your posture by doing this office exercise. External rotation mainly trains the infraspinatus muscle, which is an essential part of healthy and pain-free shoulders.

Product

Multi Band

Repetitions

2 x 15

Body part

Shoulders

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

Tip: You can change this intensity of this exercise for the office by changing the angle of your body to the wall.

Product

Mini

Sets / Seconds

2 x 30

Body part

Upper arm

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.