Fit in the Office - Concept Wiesner-Hager

Quick exercises for the office

Fit in the Office

We have put together a few exercises here for you, which you can simply integrate now and then into your daily routine.

Back/Shoulder Power

Stand behind your chair. Bring your extended arms behind you and place them shoulder-width apart on the edge of your seat rest. Keep your feet positioned a hip width apart, then slowly bend your knees (squats). Your head and your back remain in alignment. Stay in this position for 30 to 45 seconds and continue to breath.

Flank Stretching

Sit upright on your office chair, feet on the floor hip-width apart. Upper and lower thigh of one leg form a right angle, the other leg is extended. Pull the clasped arm actively to the side of the extended leg. Breathe quietly and evenly and change sides after 30 to 45 seconds. Make sure not to hunch your back while stretching and avoid rotating around the body’s longitudinal axis.

Balanced Tension

Stretch one arm upward, the other downward. Open the palms of your hand, as if you were pushing something away - you thus form a tension zone, the spinal column however must remain straight. Hold this position once or twice for 30 to 45 seconds. Afterwards release the tension, relax the arms and switch sides.