Fit in the office – these exercises will help you prevent pain and tension

The unpleasant truth: According to the Federal Institute for Occupational Safety and Health (BAuA), 80% of office workers in Germany suffer from physical pain . The back, shoulders, head, and arms are particularly problematic.

The cause of these symptoms is easily explained. Those who sit at a computer for hours on end overstrain their muscles. Due to the lack of movement, they receive too little oxygen and become stiff. This leads to tension and pain .

To counteract these problems, you should integrate more movement into your daily work routine. We'll show you how to prevent tension in the office and improve your health, with and without aids.

1. Stretch your spine

Our bodies are not designed for prolonged sitting and need movement to remain fully functional. You can start by regularly and consciously stretching your spine .

Sit in a chair and interlock your fingers. Take a deep breath! Now raise your arms vertically above your head and press them back as far as possible. You should feel a distinct stretch in your upper arms. Hold this position for a few breaths, then slowly return your arms to the starting position.

2. Circle your shoulders one round

Prolonged sitting causes tension in the shoulder area for many people. We want to counteract this now and relax our muscles.

Sit upright in your chair without leaning back. Place your hands on your shoulders so that your elbows point outwards. Keep your posture upright! Now, circle your shoulders ten times forward and ten times backward.

3. Targeted treatment of trigger points

Have you been leaning your neck to the side for too long and now it's hurting? Are your hands completely cramped? Use the Knobble to provide targeted relief.

The wooden knob replaces thumb pressure, allowing you to achieve a deep self-massage with less effort. The Knobble relieves trigger points all over the body, from the neck to the soles of the feet. The relaxing effect follows almost immediately.

4. How to strengthen your arms

No, you don't need to lug dumbbells to work. All you need to train your arms is your desk. Sit up straight, tense your entire body, and press your palms up against the desk surface. This strengthens your upper and lower arms, is discreet, and gets you fit. Alternatively, you can try push-ups. Place your arms on the desk and walk back until your body forms a straight line. Now tense your core and slowly lower yourself before pushing back up. Just 5 minutes of exercise is enough to get your arms back in shape.

5. Now it's the fascia's turn.

Fascia refers to the soft connective tissue that surrounds muscles and gives them their shape. Over time, the fascia can become stuck together and hardened, causing pain and restricting mobility.

With a fascia roller like the BLACKROLL® STANDARD , you can revitalize the structure of your fascia. You work solely with your own body weight and can vary the pressure on your tissue.

To train your upper back, wedge the foam roller between your back and the wall. By bending and straightening your knees, the foam roller can now roll across your back, specifically targeting and releasing muscle pain and tension.

To intensify the effect, equip your fascia roller with the booster. This is inserted into the center and uses vibrations to enhance the massage. Muscles regenerate faster, and you return to your daily routine pain-free.

An alternative is the Vyper from Hyperice. This fascia roller with a vibrating core promotes myofascial stimulation and, like the Booster, offers three intensity levels for a customized workout. Ideal for use at home, in the gym, or in the office.

You can use the BLACKROLL® MINI for a forearm massage.

6. This exercise will help you train your glutes at the office.

Make good use of waiting times. If you're standing at the coffee machine or in the elevator, imagine you're holding a coin between your buttocks. Now, tense your gluteal muscles firmly for 15 to 20 seconds and then relax. You can repeat this five times.

7. Cupping works anytime, anywhere.

Similar to the Knobble, silicone cups allow you to target trigger points and relieve pain. There are many ways to use them. We'll introduce you to two that are also well-suited for your workplace.

Placing the cup is the easiest part. Place it on a pain point, such as on your hand or neck. Let the cup create suction and relax. Focus your attention on this area for the next 30 seconds, then remove the cup and repeat if needed.

Pinching increases the elasticity of your tissue and strengthens it further. Apply suction to the desired area with the cup and immediately remove it. Repeat this several times. Performing the exercise quickly trains stability, while a slow suction and removal promotes greater elasticity.