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After-work exercises
These exercises help you to avoid common office complaints.
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.
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.
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.
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.
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.
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.
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.
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.
Exercises for the workplace
Anti-stress exercises for the workplace
Motivation in the workplace
Exercises for good posture
Office trigger point massage exercises
Office exercises with muscle length training
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