Many people' s working day involves sitting or standing in the same place for 8 hours a day. However, our bodies are not actually made for such monotonous and rigid postures. Although our ancestors had to move more and harder than we do today, they also suffered less postural damage and pain . Their bodies were challenged by work and trained in a variety of ways. Today, the trend is more towards tension, stiffness and pain.
But we are not 100% at the mercy of today's circumstances. It is important that we move as much as possible in our free time. This means not sitting motionless in front of the TV. But you can also do something to prevent tension and pain at your workplace . A few small exercises, a short walk during the break can already help.
If you sit a lot:
- Boxing
Stand with your feet hip-width apart and punch forward into the air with clenched fists. Make sure that your shoulder blades follow the movement. - Neck stretch
Stand with your feet hip-width apart and place your palms on the back of your head. Tilt your head forward (pull your chin towards your sternum). Gently pull your elbows towards your stomach. If you feel a pulling sensation in your neck, hold the position for 20 seconds and then release. - Back relaxation
Sit on a chair. Bend your upper body forward and let your head, arms and upper body hang down in a relaxed position. - Talk freely on the phone
Use a headseat if you are typing and talking on the phone at the same time. Clamping the handset between your ear and shoulder unnecessarily promotes tension. - Get some fresh air
Use long breaks or part of your lunch break to stretch your legs. Even if it's "just" walking up and down the stairs.
If you stand a lot:
- Weigh yourself
Stand with your feet hip-width apart. Keep your knees straight. Shift your weight onto your toes and then slowly onto your heels. Repeat this sequence a few times to stimulate your legs. - Leaning
Sit down during the breaks. Or at least lean against a wall. - Get some fresh air
Use long breaks or part of your lunch break to stretch your legs. Even if it's "just" going up and down the stairs.
In general, carry out all movements in a controlled, concentrated and slow manner. Otherwise prevention will quickly turn into a strain or aggravation of the pain.
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