Flexible at the office

01 Reach for the Stars

This exercise makes your thoracic spine more flexible – and you can perform it quite comfortably while sitting on your office chair. Sit up straight and do not lean against the backrest. Put both of your feet firmly on the ground. Then lift your arms above your head and alternatingly reach upward as far as you can as if trying to pick something out of the air. Look upward.

Repeat this exercise 10 times.

02 Over the Rainbow

This workout helps when shoulders and neck are tense after having spent a long day in front of the computer screen. It strengthens the entire shoulder area and thus helps prevent pain. Sit straight up on a chair and put your feet firmly on the ground. Then lift both of your arms above the head, forming a bow or an arch. Breathe out and press your bent elbows downward. Breathe in again, lift your arms up again to form an arch. The shoulders should remain relaxed.

Repeat 10 times.

03 Push it Away

This exercise too, will make the entire shoulder area feel good. Sit straight up on a chair and put your feet firmly on the ground. Straighten your arms and extend them in front of you. Breathe in and pull back your right elbow behind your body, looking back over your right shoulder. Then pull back your left elbow. At the same time, straighten your right arm again and extend it in front of you, looking back over your left shoulder.

Repeat 5 to 10 times on each side

04 Show True Greatness

This little interim exercise straightens the thoracic spine. Sit down and relax, resting your forearms on your thighs. Bend your upper body slightly forward, looking down as if you wanted to push your chin into your chest. Plant the soles of your feet firmly on the ground. Then straighten your upper body, raising your head so that you are looking straight ahead. At the same time, with your arms still in a downward position, straighten them and pull them behind your body, while your palms are pointing upward. Build up as much tension as you feel comfortable with. Hold this tension for a few seconds. Relax and shake out your arms.

Repeat this exercise 5 times.

05 Be Laid-Back

It's important for body and soul to take a break once in a while. This exercise loosens your chest and stomach muscles. Together with your back muscles, they form the natural corset of your body, and as such, they need to be worked-out, too. Sit up straight, leaning with your body against the backrest. Put your right calf onto the thigh of your left leg, with your left leg firmly planted on the ground. Cross your arms behind your head and then lean back as far as you can, keeping your back straight. Pay attention to keeping your balance. The stronger you tense your abdominal muscles, the easier it will be for you to keep your balance. Breathe deeply three times and sit up straight again. Relax your muscles. Repeat this 3 to 10 times, depending on the shape you are in. Then repeat the exercise with your right leg on the ground and your left calf on the thigh of your right leg.

Repeat this exercise 3 to 10 times

06 Take It Easy

When under stress, people tend to crunch up their shoulders. This quickly leads to painful tension. Shaking out your arms is usually not enough in order to take care of the problem. This exercise provides fast help when your muscles are tense due to stress. Sit up straight and put your feet firmly on the ground. Bend your right arm at a right angle and extend it diagonally in front of your body, with the palm pointing at your face. Now put your left hand on your upper arm from the outside and pull it towards the center of your body. Hold the tension until you feel it in your shoulder. Do not see-saw put slowly stretch. Hold this position for the length of three breaths and the relax your muscles.

Repeat 5 times, then switch sides

07 Take Care of Your Neck

When over-exerted, your neck will feel the brunt of it. Its muscles harden, and the results are pain, limited mobility and a feeling of stiffness. This mini-workout helps you stretch the lateral muscles of your neck as well as your shoulder muscles, preventing a shortening of the muscles and pain.

This is what you do: Sit up straight on your office chair, looking straight ahead. Let your arms hang down at the sides of your body and bend your hands outward at the wrist, as if dancing the Charleston. Now try to press your left hand toward the floor as if trying to push an object into the ground. At the same time, slowly tilt your head toward the right shoulder. Breathe deeply 3 times and then release the tension.

Repeat this exercise for a total of 3 times for each side.

Latest News


Praxis Dr. Marianowicz
Törringstraße 6
81675 München-Bogenhausen

Fon: +49 (0)89 41 11 859-0
Fax: +49 (0)89 41 11 859-859