Painful necks, strained shoulders or the feeling of moving too little again: There is often little time left between the classroom and the classroom to do something good for the body. Fortunately, there are practical little exercises that you can incorporate anywhere – sitting and standing. Office gymnastics Small exercises for in between.
Office gymnastics: Small exercises in between that have a great effect
Whether “secretly” under the table while the students are doing some tasks or in the back of the corner while the students are watching a video in front: There are plenty of opportunities for short moving units in between. Use them very consciously whenever they pray. The exercises are most effective if you integrate them regularly into your daily routine. Fortunately, this works out much uncomplicated – the unnecessary movement sequences quickly become a healthy habit.
By the way, you do not have to be particularly sports-minded or particularly trained. Office gymnastics is feasible with any fitness level. If you feel pain during a movement, this is a clear stop signal. Otherwise you proceed very similarly to yoga: you do the exercises as well as you can, stretch only so far that you can still breathe calmly, and repeat the movements as often as you like. Let’s go!
Exercise part 1: Office gymnastics for the neck
Sit upright or take a comfortable upright position with hips apart and slightly bent knees. Now gently extend your neck by sliding your chin towards your chest. Hold the position for a few breaths, then release them.
Then the counter-movement follows: You slowly place your head on your neck. Concentrate on the point between your eyebrows and consciously feel the stretch in your neck. Here, too, take a few breaths before slowly returning your head to the starting position.
Next, turn your head carefully to the left until you feel resistance. Take the resistance consciously. Let your inner gaze wander a little further to the left and hold your position for a few breaths. Then turn your head back to the center, wait a short while and repeat the whole thing to the right side.
Exercise part 2: Relaxation for shoulder and chest
You can also perform this exercise both sitting and standing. With one breath, pull the right shoulder carefully to the ear; with one breath, lower the shoulder again. Then change the page. Repeat the whole thing at least three times.
Exercise part 3: Strengthening the back
Stand up straight; the feet hip-width apart, the knees slightly bent. Now extend your right hand to the room cover, as if you wanted to pick apples from an apple tree. Take the time to consciously perceive the stretch and hold the stretch for a moment before lowering your arm again. Then switch pages. Perform the exercise thoughtfully and concentratedly and repeat the “picking” at least three times per page.
For relaxation and stretching of the back, for example, the carriage posture has proven itself. Sit forward on the edge of the chair, feet wide hips apart. Bend forward and place your elbows just in front of your knees on your thighs. Let your hands hang loosely forward. Now deliberately round your back, close your eyes and let your head hang down. Necks and shoulders are fully relaxed. Observe the weight of the head and allow it to become slightly heavier when exhaling. Then you slowly come back up vortex by vortex.
Exercise part 4: Training for the abdomen
You can do this exercise well under the table whenever you come to sit. Sit upright; the arms lie relaxed on the table. The feet stand hip-width apart on the floor, the legs are parallel and the upper and lower legs form a 90-degree angle. Now lift your thighs and feet for a few seconds. Important: The back must remain straight, so you do not form a hollow cross. Hold the stretched legs and feet for 10-15 seconds before lowering again. Repeat the whole thing at least ten times (whoever is trained can probably build in more repetitions as well).
If you want to train your later abdominal muscles in addition to the straight abdominal muscles, you can do the exercise. Instead of lifting your legs midway, simply do it laterally. While you’re upper body continues to point straight ahead, position your feet and legs slightly laterally to the right or to the left. Then lift your legs, feel the tension in the side.
Exercise part 5: Quick training
Take the same starting position as with the straight abdominal exercise. Instead of pulling both legs towards the abdomen, this time, however, lift the right or left leg alternately. So one leg always stays on the floor while you lift the other at an angle from the floor and hold it in the air for a few seconds. Ten passes per page are the minimum goal.
To focus on the thighs on the calves, take up the starting position again. Then lift the heels alternately or at the same time, so that the feet are only on tiptoe. Hold the position for a few seconds before lowering your feet again. However, if you prefer to do it at a faster pace, you can also perform the calf exercise at a faster frequency.