Tension has many causes
"Tension rarely has just one single cause," explains Robert Pirmajer. In addition to an unhealthy lifestyle with a lot of stress, little relaxation and exercise, he says, incorrect posture at the desk is a particular problem. "Sitting is the new smoking," is how the Bielefeld-based personal trainer sums it up when he advises private clients or companies who want to do something for the health of their teams.
Sitting incorrectly is a risk factor
"Especially in the office, many people adopt a rigid posture," explains the fitness expert. But if you constantly look at the monitor with your shoulders hunched over, you permanently compress your spine. Accordingly, ergonomic office chairs that can be adjusted to the user's body shape are important. An adjustable desk is also a good idea to prevent tension. "Even details like a correctly adjusted armrest or headrest can make a big difference," says Robert Pirmajer.
Dynamic sitting relieves tension
If you sit a lot, you should also make sure you have small islands of movement. "Change your posture regularly, mobilise the spine and plan small walks." Even a short walk around the block or standing up while talking on the phone could make a big difference here. Office chairs that encourage active sitting are also a good investment in keeping your own employees healthy, he said. However, a healthy lifestyle with plenty of exercise and relaxation phases is the best prevention. This also includes special exercises that everyone can do in the office.
Exercises in the office against tension
More and more companies are sponsoring fitness courses for their employees or putting a massage chair in the break room. "A good development, but one that has not yet reached every organisation," emphasises Robert Pirmajer. Especially at airports, in control centres or with rescue services and the fire brigade, there is not always the time and opportunity for sporting activities. "Smaller exercises that everyone can do themselves at the workplace help here."
What exercises help against tension?
Sure - push-ups under the desk or pull-ups at the office door cause amused looks. But such a gymnastics programme is not necessary to prevent tension. "Start by moving loosely every 30 minutes," explains Robert Pirmajer. "Balance on one leg, stretch your arms over your head and stretch a little - even these simple exercises help." Even classic office work at the desk can be made dynamic and active in this way, he adds. Here is an overview of other exercises against tension:
- Neck stretch: Assume an upright posture. Now pull the right shoulder slightly down and turn the head about 45 degrees to the right. Then place the left hand over the head and rest it over the right ear. Now gently pull the head to the left until you feel a stretch in the neck muscles. You should hold this position for about 20 seconds and then switch sides.
"Do not put yourself under pressure during these exercises. The gymnastics should relax you and not add stress." - Robert Pirmajer
- Shoulder circles: This exercise is also simple but effective and mobilises and loosens the shoulder joint. Stand upright and tense your abdomen. Your arms hang loosely beside your body. Now circle both shoulders backwards at the same time and try to make as large, uniform movements as possible. Avoid jerky movements. Then do the exercise in the opposite direction. Tension in the upper back muscles can also be relieved in this way.
- Squats: The simple squat is also a very effective exercise that you can do in front of the coffee machine, at your desk or during a break. Make sure that your knees do not extend beyond the tips of your toes when you bend, and do not squat too low at first. One set of squats is enough to give the body an important stimulus to move and strengthen the muscles.
- Stretching the thighs: Many people still know this exercise from gym class. Stand up straight. Now bring one foot back and grasp the tip of the foot with one hand. Pull the foot up behind your back with your hand until you feel a stretch in your thigh. Hold this position for about 30 seconds and then switch legs. In this way, tension in the lower back is loosened and the often shortened leg muscles are optimally stretched.
"These exercises are ideal for prevention," says Robert Pirmajer. If you want to do even more, you can buy a fascia roller and roll out your back on it. A simple tennis ball also serves its purpose here. "Two to three minutes are enough to achieve good results," says the fitness expert. "It's time well spent, and everyone should take it to stay fit and healthy in the office.
