Sport in the office: For more movement in the workday

Craving a little exercise in the office? Then you've come to the right place! Here's how to incorporate exercise into your workday.

Exercise in the office provides a break from desk work, boosts circulation and increases concentration. Here are the best exercises for the workplace.

But what can you do great in the office? Much more than you think now!

All you need is a desk, an office chair and a little time.

Here you will find mega effective neck pain exercises against tension!

Why sport is so important in the office

People who sit at their desks all day staring at computer screens often suffer from tension, neck and back pain.

It's also quite exhausting for the eyes. In short, your whole body can use a little exercise.

Especially since many of us are in the home office, tension is on the rise. The reason is quickly found: In the office, people tend to sit upright, but at home in sweatpants, discipline is quickly lost.

But regardless of whether it's a home office or a normal workplace, exercise in the office loosens up the muscles, puts you in a good mood and can prevent agglutinated fasciae.

Just a few minutes of office exercises help prevent tension and pain from arising in the first place. Exercise is also the best remedy for fatigue and listlessness.

You should do these exercises 1-2 times a day. So that sports in the office does not become a mega workout, choose 5-6 exercises. Alternate them every day to do your entire body a favor.

You don't even need to change into sports clothes for these exercises. However, if you wear high heels, you should take them off beforehand.

Let's start with the exercises!

Tip: If you want to target tension pain in specific areas, then you can use a massage gun the solution be

You can use it to treat small and larger muscle areas, trigger points and fascia. The massage shocks penetrate into the deep muscle tissue, where the cause of the problem usually lies. One model that we use ourselves is the Flow mini mass gun.

These are the best massage guns on the market!

Sport in the office: 22 effective exercises

All you need for your workout at the office is your desk chair and a little leg room. Choose 5-6 exercises per session. Do them slowly and carefully. Listen to your body and feel how far you can stretch. Don't overdo it, because lumbago will be here sooner than you think.

1. stretch through

With this exercise you relax the shoulder muscles and stretch the spine.

Get comfortable in your office chair.
Sit up straight and lean your back.
Interlace your hands in front of your chest with your arms outstretched.
Take a deep breath and raise your arms above your head.
Stretch for two to three deep breaths.
Press your back against the backrest.
Lower your arms over your sides as you exhale for the last time.

2. shoulders circling

If you suffer greatly from tension in the shoulder area, then this exercise is ideal.

Sit up straight in your office chair.
Do not lean.
Place your hands on the shoulder so that the elbows point to the sides.
Circle your shoulders forward 10 times and back 10 times.

You have a hunchback? Then take a look here!

3. sports in the office: stretch the neck

Sitting at the PC for a long time causes the neck muscles to tense up and can lead to headaches. Sport in the office helps you to relax your neck.

Sit down and relax your shoulders.
Tilt your head to the right.
Reach above your head with your right hand and increase the stretch by pressing gently.
Hold the position and then switch to the left side.

4. turn upper body

This exercise mobilizes your body.

Stretch the arms away to the left and right.
Turn your upper body to the right and left.
Tighten your abdomen and buttocks while doing this.
Repeat the exercise 15 times.

This is how you get rid of stuck fasciae and tension for good!

5. neck press

By exercising in the office, you can train your shoulder and neck muscles.

Sit up straight.
Abdomen and buttocks are tense.
Raise your arms to your sides. The fingertips point upward and the palms face forward.
Now push your arms up until they are stretched.
Slowly return to the starting position.
Repeat 15 times.
To intensify the exercise, you can make a fist with your hands.

6. butterfly for strong arms

To sit up straight, you need a strong back.

Sit up straight.
Abdomen and buttocks are tense.
The arms are at the sides of the body. The upper and lower arms form a right angle.
Tighten the shoulder blades.
Bring the elbows together.
Repeat the exercise 15 times.

Never again tension with fascia yoga!

7. exercise for the shoulders

For this exercise you need an office chair with armrests.

Sit up straight and do not lean.
Place your forearms against the armrests from the inside and press them against them for about 20 seconds.
Repeat the whole process 5 times.
Then stretch out your arms and put them together.
Squeeze your hands tightly together.
Hold again for 20 seconds and repeat the exercise 5 times.

8. sports in the office: exercise for the legs

If your legs feel heavy after sitting for a long time, you can wake them up with this exercise.

Sit up straight in your chair.
Pull your toes up and press your heels firmly into the floor.
Hold for 20 seconds and repeat 10 times.
Then stand and lift your heels so that you are standing on the balls of your feet.
Slowly lower the heels again and repeat the exercise 10 times.

You can also make the exercise harder by holding a briefcase or books in your hands.

That's why a standing desk is so healthy for your back!

9. exercise for the buttocks

You don't have to leave your workplace to work out your butt.

Sit up straight. Place your hands on the sides of your thighs.
Put pressure on them.
Now try to push your legs apart against the resistance.
Hold the position for 20 seconds and do the whole thing 5 times.
After that, you stand.
Firmly clench your buttocks for about 20 seconds.
Relax briefly and repeat the exercise 5 times.

10. sports in the office: swivel seat

This exercise is perfect for your lower back.

Sit upright and cross your arms in front of your body.
Turn your upper body to the left. Hold briefly.
Now turn to the other side.
Repeat the exercise 15 times.

The best exercises against neck pain!

11. coachman posture

Lounging around in between makes for a good change from sitting upright.

Sit down in your office chair.
Just let your whole body hang out.
The muscles are quite loose and relaxed.

8 yoga exercises that are really good for your lower back!

12. pick apples

Stretch yourself out! After that you'll have much more energy. You can do this exercise while sitting or standing.

Sit up straight.
Now alternately put your arms up.
Make yourself really long.
Repeat the exercise 15 times.

13. sports in the office: stretch shoulder

This exercise relieves tension in the shoulders.

Stand up straight.
With your right hand, grab your left upper arm.
Apply pressure carefully.
Hold the stretch for 20 seconds and switch sides.

14. stretching exercise for the arms

With this exercise you will stretch your arm muscles, mobilize your shoulder muscles and improve your posture.

Sit up straight.
Interlace the hands. The palms face away from the body.
Now stretch your arms forward at about shoulder height.
Pull the shoulder blades tightly together
Stay in this position for about 20 seconds.

These 8 yoga exercises help with back pain

15. sports in the office: stretch hips

During a long day at the office, you should stretch your hips and buttocks.

Sit up straight. Your legs are hip-width apart.
Place your right foot on your left leg. The ankle rests just in front of the knee.
Place your hands on your right knee and apply gentle downward pressure.
Bend the upper body slightly forward to increase the stretch.
Hold the stretch for 20 seconds.
Change the leg.

16. stretch palms

Our hands are constantly typing into the keyboard or moving the mouse. Time to give them a little attention.

Put the left arm stretched forward.
The palm faces the ceiling.
Grab the left fingertips with your right hand and gently pull them back.
Hold for 20 seconds and then switch arms.

17. sports in the office: leg extension

The leg extension is a very unobtrusive but effective exercise to work out your butt. Just make sure you have enough leg room.

Sit up straight in your chair.
The arms hang down at the sides.
Slide your butt to the front edge.
Now lift the right leg.
Slowly stretch it upward until your toes, knees and hips form a line.
Hold the position briefly and slowly lower the leg without touching the floor.
Repeat the exercise 15 times.
Then change the page.

18. exercise legs in the office

This Po exercise may attract a few glances from colleagues. But that does not matter. :) However, you should rather take off your high heels, so that you do not overstress your joints. So either without shoes or with flat shoes.

Stand behind the office chair.
The tips of the toes point forward.
The upper body is upright.
Put your hands on the back of the chair.
Now alternately stretch the right and left leg to the side.
Lift it as high as you can.
Hold tension for 5 seconds.
Then loosen again.
The exercise can be repeated 15 times.
Then change the leg.

9 exercises that make your butt really crisp!

19. leg raises for toned thighs

This exercise is perfect for working out your legs and butt.

Stand behind your chair.
Both legs are parallel on the floor. The posture is upright.
The hands rest on the back of the chair.
Now lift the right leg backwards.
The hip remains straight.
The knee looks forward!
Stretch it back as far as is still comfortable.
Slowly lower and repeat the exercise 15 times per leg.

20. sports in the office: loosen shoulders

Stand behind your chair.
The legs are hip width.
Bend forward with your upper body and rest your hands on the backrest.
Hold the stretch for 20 seconds.

21. triceps dips

During this exercise, make sure that the chair does not slip away.

Place the palms on the office chair. The fingertips point toward you.
Angle the legs.
Raise and lower the buttocks with the strength of the arms.
Do not push yourself off the ground with your legs. The force should come exclusively from the upper arms.
Do 15 repetitions.

22. push ups as an exercise for the office

You don't necessarily need dumbbells to train your arms. You can do it easily with sports in the office.

Place your palms on the desk and come into the push-up position.
Tense the entire body firmly. The back is straight.
Push the upper body away from the desk by stretching the arms. Important: The arms are not fully extended! Breathe out while doing this.
Bend the arms, lower the torso. Breathe in.
Repeat the exercise 15 times.

Here's how you can learn push-ups in just 7 steps!

Our conclusion

There are many ways to do sports in the office. The exercises keep you fit during work, build muscles and relieve tension. In addition, your body is supplied with oxygen through the movement. This keeps you fit and provides you with new energy. But also remember to drink enough, get fresh air regularly and sit properly.

Have fun with the mini workout in the office!

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