In today’s working world, where many hours are spent sitting down, it is crucial to take regular exercise breaks.
The exercises I have developed are designed to revitalize your body and prevent typical office aches and pains.
This week I introduce you to the ‘chair exercise’ – a simple but effective way to strengthen muscles and improve circulation.
The ‘chair exercise’ is specially designed to counteract the negative effects of long periods of sitting.
All you need is a free wall surface and some space to perform this exercise.
Ideal for a quick and effective break in the office!
Chair exercise: Stay fit in the office | Simple office fitness
Detailed instructions for the “chair exercise”
Positioning: Start by standing with your back against a wall.
Make sure that your shoulders and upper back are flat against the wall.
Assume the starting position: Slowly take small steps forward while keeping your back continuously against the wall.
Walk forward until your hips and knees are at a 90° angle, similar to sitting on a chair.
Hold the position: Press your back firmly against the wall and hold this position.
Start by holding this position for one minute.
Increase the duration: When you feel comfortable with the exercise, gradually increase the duration to two minutes or more.
It is normal for your legs to shake and muscles to tense during the exercise.
These signs show that the muscles are working and your endurance is being strengthened.
Regularity: Integrate this exercise into your daily routine, ideally several times throughout the day, to counteract the negative effects of long periods of sitting.
Advice during the exercise
Always ensure that your back remains against the wall throughout the exercise.
If you feel pain or discomfort, stop the exercise and adjust the intensity the next time you perform it.
It is important that you listen to your body and perform the exercise at a comfortable pace to avoid injury.
Notes on the exercises
- Choose exercises that you like.
- Start slowly and pay attention to the correct posture.
- Stop immediately if you feel pain.
- Enjoy the exercise and have fun doing it.
- Avoid routine and vary your exercises regularly.
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