Office yoga and office workout: “training methods” for everyday working life
In today’s working world, the well-being of employees plays a central role. But especially in office work, the personal work-life balance is constantly strained. Working in a sedentary position means that tension runs through the entire upper body from the shoulder blade and rib cage to the spine and buttocks, regularly leading to back pain. This does not have to be the case. Office yoga and office workouts promote muscle flexibility: we show you how – from the right breathing exercise to stretching and knee bends.
3 Yoga exercises for the office and home office
For a short “yoga hour” at work, we recommend three small exercises for you to discover and practise yourself:
- Round your back and shoulders and rest your elbows on the middle of your thighs. Then place your chin in the palms of your hands and rest in this position for a few minutes. The back relaxes.
- Sit cross-legged on an office chair or soft surface and then press the lower back (lumbar region) forward. While doing this, draw in the belly button. Each breath goes in and out deeply. Breathing is regular. The pulse goes down.
- Support the elbows in the middle of the table top at abdominal level and place the head in the palms of the hands. In this position move the upper body back and forth. The back muscles relax and the pressure on the intervertebral discs falls. The body feels good.
Inspiration for office workout in an active work environment
- To relax the upper lumbar region, pull the shoulders up, hold the tension briefly and then let them roll backwards in a relaxed manner.
- While sitting, place the feet slightly wider than hip-width and let the upper body and arms sink forward towards the floor. Stretch the hands forward and move the fingers once to the right and then to the left. The spine is relieved to the maximum.
- Alternating between a hollow back and a hunched back brings movement to the back and abdominal muscles. To do this, place your hands on your knees. When inhaling, the sternum pushes forward and at the same time the shoulders contract behind the back. On the exhalation the back becomes as round as possible. A simple breathing technique.
- Twists take the tension out of the spine. To do this, simply move to the front of the office chair and place your right hand on the free seat. At the same time, rest your left hand on the right armrest. Exhaling turn to the right side and take a few deep breaths. The head must remain in line with the sternum. Then turn back to the centre and change sides several times.
- Mindfulness of posture and a “sitting workout. Sitting for hours is bad for your health and makes you tired. So you should stretch and stretch again and again at certain intervals – thus keeping your circulation going. This promotes blood circulation in the trunk muscles. The brain receives more oxygen. Even the smallest movements increase performance level and concentration in equal measure. Especially by “sitting properly,” even if not necessarily in a “cross-legged” position.
Office yoga and office workout during lunch break and at the end of the working day
In summary, the “movement breaks” described above are the best solution for more energy and productivity at work. All you need to do is stand up at least once an hour and stretch and simply get your circulation moving. The best balance to sitting is movement in everyday life and a healthy lifestyle – not only at work but also in leisure time.
Health is an ongoing issue, so it is generally recommended to pay attention to a healthy diet and ideally to exercise regularly. You don’t have to set records or win medals to keep your musculoskeletal system, spine and muscles in good shape. Even a short walk is enough to free your mind for new motivation. To complement this, here are a few small tips for taking more steps: Take the stairs instead of the lift and short distances usually go faster on foot or by bike than in rush hour traffic.
At Sedus, the focus has been on health-saving office furniture since the company was founded in 1871. In the spirit of an agile working environment, our engineers have developed furniture that keeps you on the move during the course of your work. Between the se:fit sit-stand stool and the height-adjustable se:lab e-desk or temptation c speed tables, dynamic sitting becomes a viable process.
Here are some other articles about wellbeing in the workplace:
- How to set up an ergonomic chair
- Six steps to the perfect ergonomic desk set-up
- The office lounge chair – encouraging wellness
- The workplace powernap