Tension Trap At The Desk
Among classic “desk criminals” who do their work every day in front of the computer in the office, it is rather the exception that they have never had neck, shoulder or back tension. These annoying tensions haunt most of those affected for years and, if ignored, can lead to hardening and restricted mobility in the long term.
Exercise and the correct sitting position are good ways out of this tension trap. But just sport is not the solution here either, because those affected should make sure that the problem areas are also mobilized. Exercise generally relaxes the muscles, but jogging, for example, is not suitable for specifically targeting neck or shoulder tension. An effective means of counteracting this is mobilizing the affected areas. In the following, therefore, exercises are presented on the one hand that comfortably and quickly loosen and stretch the areas. There are also helpful tips on how to achieve a good sitting position in front of the screen.
- Relaxation of the neck
The starting point for this exercise is an upright, sitting position. Hold on to the chair seat with both hands. Then slowly tilt your head to the left so that the ear moves towards your left shoulder and hold this position for 3 breaths. Gently pull your right shoulder downwards.
Then change sides. Repeat the exercise 3 times.
- Bring both arms forward. Pull your shoulders forward as well.
- Then cross your arms behind your head. The neck remains long. Slowly push your head against the resistance of your hands.
- Relief Of The Shoulder Girdle And Thoracic Spine
The starting point for this exercise is an upright, sitting position. Let your arms hang down and relax your hands on your thighs:
Then first lift one shoulder up to your ear while you breathe in. Now let your shoulder fall and breathe out.
Then do the exercise with the other shoulder. The third time, use both shoulders at the same time, inhaling again as you lift and exhale as you lower your shoulders. Repeat the exercise 3 times if possible.
- Your arms hang relaxed next to your thighs. Now drop your shoulders forward, twisting your thumbs inward and exhaling. Then pull your shoulders back and straighten your body, twisting your thumbs outward and exhaling again. Finally, let your shoulders fall forward, turning your thumbs inward again and exhaling again. Also repeat this exercise 3 times if possible.
- Relief of the lumbar spine
Please sit on the front edge of the chair. The hands lie loosely on the thighs. Now please make your back as round as possible and breathe out. Then make a slight hollow back and breathe in. Please repeat this exercise 5 times.
- Please sit back on the front edge of the chair. The arms hang loosely to the side. Now lift your right foot – hold it for a breath – and then lower it. Then repeat this with your left foot. Repeat this exercise several times (up to 30 times), paying attention to maintaining the upright sitting position.
- Extend your arms sideways to the floor, palms facing forward. Pull your shoulders back and tense your stomach and buttocks. Hold this tension for 3 breaths. Then let go again. Repeat this exercise 4 times.
- Relaxation For Your Face
To relax the face, you must first contract the following muscles and hold them for about 2 breaths. Then release the tension by exhaling and relax for about 5 breaths at a time.
- Raise the eyebrows.
- Screw up your eyes.
- Press your lips together.
- Make your mouth really wide, like a clown.
- Relaxation of the eyes
Rub your palms against each other quickly and vigorously to warm them up.
Now place your palms over your closed eyes so that no light can penetrate. No pressure should be applied.
Please make sure that you do not tense the neck and back muscles. Breathe calmly and evenly. Relax your eyes and enjoy the soothing warm darkness. After 2-3 minutes, take a few deep breaths and take your hands away from your eyes. The light will then blind you for a short time.
- Keep your eyes moving. Wander around the screen every now and then and feel the surroundings with your eyes. Try to concentrate on things at the edge of your field of vision, this strengthens your perception.
- Exercises To Relax Arms And Hands
The arms are extended in front of the body at shoulder height, with the palms facing down. Now make a fist and bring the fist to your chest. the elbow stays at shoulder height. The arms are then brought forward again in one quick movement. Repeat this exercise 5-10 times.
Extend your arms forward, palms facing the floor, and hold this position. Now bend your wrist so that the palms point towards your body. Then fold your hands up so that the back of your hand is facing your body. Keep your fingers stretched during this exercise. Repeat this exercise 6 times.
- Extend your arms forward long. Spread your fingers wide apart. Now make a fist. Then spread your fingers wide apart again. Please repeat several times.
- Frequently let your arms hang down relaxed and then shake out your arms, hands and fingers vigorously for 5 seconds.