Keep fit at the workplace! A simple training programme for more exercise at the workplace.
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1 Keep fit at the workplace! A simple training programme for more exercise at the workplace.
2 INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results in a lack of movement and gives rise to short- or long-term discomfort and pain. The variety of strengthening and stretching exercises in the calendar show how you can greatly benefit your health and avoid bad posture and complaints with just a little effort. These exercises take up little time and require no special clothing or equipment. Practice the exercises during the working week and you will promote your wellbeing and your health! Keep it up and enjoy yourself!
3 INTRODUCTION Carrying out the exercises The exercises should be carried out in accordance with the instructions. You can either carry out the whole daily or weekly programme with exercises for all parts of the body or just some exercises in accordance with your needs (e.g. for your neck). However, depending on your possibilities, carry out at least two exercises each morning and two every afternoon. In order to ensure a degree of regularity, it is helpful to get together with colleagues and fix regular times for the exercises: for example, every sixty minutes, at the beginning of work, before or after the break or before or after lunch.
4 INTRODUCTION Important rules for exercising (1) Carry out all the exercises slowly and in a controlled way. Keep to the suggested exercises. Do not force any exercise. Carry out the stretching exercises gently in time with your breathing.
5 INTRODUCTION Important rules for exercising (2) When exercising, remember also: If you don t get much exercise or practice no sports, start with single exercises and gradually increase the number. Break off exercising if you feel dizzy or nauseous or experience sudden pain (e.g. cramps). If you have heart or circulatory complaints, are taking drugs for high blood pressure or have back problems, ask your doctor whether these exercises are appropriate for you before you start. Don t forget to drink enough water throughout the day (at least 1.5 to 2 litres).
6 MONDAY Mobilizing Move your chin slowly forward and back again. Keep looking straight ahead and keep your upper body stable. 10 times NECK Hold your chin with one hand and press backwards; hold the back of your head with the other hand and press against it. Look straight ahead. 3 times 10 seconds
7 MONDAY Mobilizing Stretch out your arms. Alternatively point your thumbs up and down. Always look towards the thumb which is pointing upwards. each side ten times Stretch out your arms to rest on a chair. Straddle your legs. Turn your head alternately to the left and right while stretching your shoulders. 3 times each side for 10 seconds SHOULDERS/ CHEST
8 MONDAY Mobilizing Keep the upper part of your body straight. Turn back to one side and grip the back of the chair. each side 10 times BACK/ STOMACH Sit on the edge of a solid table, supporting yourself with your hands. Lift up one knee and then the other towards the upper part of your body. each side 10 times
9 MONDAY Strengthening Support yourself with your lower arms on a solid table. Stretch forward one leg, then the other. each side 10 times Support yourself by one hand on the table, put one leg back, shift the weight of your body on to your front foot. Stretch the upper part of the thigh of the straight back leg. 3 times 10 seconds each side HIPS/ BUTTOCKS
10 MONDAY Strengthening Interlock your hands behind your head, spread your legs and point your feet slightly outwards. Shift the weight of your body onto your heels. Crouch while keeping your back straight. 10 times Support yourself on the table. Straighten out one leg and stretch the back thigh of that leg. 3 times 10 seconds each side THIGHS
11 MONDAY Strengthening/ mobilizing Raise your leg slightly from the floor, then straighten it. Stretch your foot, then point your toes towards your body. each side 10 times Support yourself against the edge of a table. Put one leg forward and one back. Stretch the calf of the straight leg. 3 times 10 seconds each side CALVES/FEET
12 Strengthening/stretching Interlock your hands behind your head. Lean your head back, hold it back with your hands, look upwards. Interlock your hands behind your head. Pull your head forwards and downwards with your hands, look downwards. NECK TUESDAY 3 times 10 seconds alternately
13 TUESDAY Mobilizing/ stretching Stretch your arms downwards and pull them slightly back. Raise your arms to shoulder level and pull them backwards, palms upwards. Stretch your arms upwards and push them back, palms forwards. Hold each position for 2 seconds, repeat the exercises 5 times SHOULDERS/ CHEST
14 TUESDAY Strengthening Bend your knees slightly, lean the upper part of your body forwards with your back straight. Stretch your arms forwards from your waist, then bring your arms back. 10 times BACK/ STOMACH Sit on the edge of a solid table, keep the upper part of your body slightly leant back (while keeping your balance!). Bring your right knee and your left elbow together, alternate with your left knee and your right elbow. each side 10 times
15 Strengthening/ Support yourself by one hand on the table, put one leg forward, the other back. Bend your knee while keeping the upper part of your body straight, then return to the starting position. 10 times each side TUESDAY THIGHS/ BUTTOCKS
16 Strengthening Part your legs, shift the weight of your body onto your legs and stand up, keeping your back straight. TUESDAY 10 times Interlock your hands or your elbows behind your knees. Straighten your legs without releasing your hands. 3 times 10 seconds THIGHS
17 Strengthening Grip objects on the floor with your toes and lift them up. Alternately 10 times TUESDAY Lean on the table, place the front of your foot against the leg of the table. Put your heel against the floor and move your hips forward, stretching your calf. 3 times 10 seconds each side CALVES/FEET
18 Mobilizing Turn your head alternately from right to left and back. NECK each side 10 times WEDNESDAY
19 Mobilizing/ stretching Keeping the upper part of your body straight, stretch one arm upwards and the other downwards. SHOULDERS/ CHEST each side 10 times WEDNESDAY Keeping the upper part of your body straight, move one arm back, then the other with the palm of your hand facing upwards. 3 times 10 seconds each side
20 Mobilizing Bend over, gradually straighten up the upper part of your body until your back is stretched. Raise your arms above your head and press them backwards. 5 times BACK/ STOMACH WEDNESDAY Strengthening Support yourself on a solid table with your forearms, keep the upper part of your body parallel to the table, slightly bend the supporting leg. Stretch out your other leg backwards and then change legs. 10 times each side
21 WEDNESDAY Strengthening Support yourself with your hands on a solid table, move one leg back from your hips, keeping your pelvis straight. each side 10 times Sit down with your back straight and one foot on your knee. Pull your foot slightly upwards while pressing your knee gently downwards. Three times 10 seconds on each side THIGHS/ BUTTOCKS
22 Strengthening Lean on the edge of the table, slightly bend your supporting leg. Bend your knee (max. 90 ) in the direction of your foot (not to one side!). 10 times each side WEDNESDAY Lean lightly on the edge of the table, cross your legs. Shift the weight of your body towards the rear, stretch the back of your thighs. 3 times 10 seconds THIGHS
23 Strengthening/ mobilizing Stand on one leg and rotate your foot your lower leg your leg. 3 times 10 seconds each side WEDNESDAY Crouch, press your heels against the ground and move the weight of your body forward, stretching your calves. 3 times 10 seconds CALVES/FEET
24 Strengthening Place your hand behind your head and press against it with your head. NECK 3 times 10 seconds THURSDAY Keep yourself straight. Hold the edge of the chair with one hand while placing your other hand on your temple and carefully stretching your head to one side. 3 times 10 seconds
25 Mobilizing From a sitting position, unroll your back upwards while raising your arms backwards. Repeat the exercise 5 times SHOULDERS/ CHEST Sitting upright, stretch one arm upwards and lean to one side. THURSDAY 3 times 10 seconds
26 Mobilizing Support yourself with your hands on the arms of the chair. arch and flatten your back. 10 times BACK/ STOMACH THURSDAY Interlock your hands behind your head. Alternately move one elbow towards the opposite knee. 10 times each side
27 Strengthening Support yourself with your hands on the back of the chair, keep your upper body straight, part one leg to the side. 10 times each side THURSDAY Place the back of your foot on the edge of a solid table, move your hips forward and stretch the front of your thigh. 3 times 10 seconds THIGHS/ BUTTOCKS
28 Strengthening Sit upright with both hands on the edges of the chair. Raise both legs and extend them straight out. 10 times THURSDAY Hold the edge of the chair with one hand, grasp your foot with the other, pull it backwards, stretching your thigh. 3 times 10 seconds THIGHS
29 Strengthening Move the weight of your body from your toes to your heels and back. Your body should keep straight. 10 times forwards and backwards Stretch out your leg straight keeping your foot on the floor, point your toes towards your body. THURSDAY 3 times 10 seconds CALVES/FEET
30 Mobilizing Bend you head forward and turn it from right to left, looking downwards. NECK each side 5 times Lean your head back and turn it from right to left, looking upwards. each side 5 times FRIDAY
31 Strengthening Support yourself on a solid table with your hands, shift the weight of your body on to your arms, bend your knees. SHOULDERS/ CHEST 10 times Place one hand on your back behind your head. Grasp your elbow with the other hand and pull downwards. 3 times 10 seconds FRIDAY
32 Strengthening Interlock your hands behind your head. Bend forward with your upper body stretched out, keeping your back straight. 10 times BACK/ STOMACH Grasp the sides of the chair with both hands, stretch your body upwards. 10 times FRIDAY
33 Strengthening Place the back of your foot on the edge of a solid table, bend your knees. 10 times each side Spread your legs, stretch the inside of your thigh. THIGHS/ BUTTOCKS 3 times 10 seconds FRIDAY
34 Strengthening Step forward with one leg, bending the knees while moving your bodyweight onto the front foot. Switch legs. each side 10 times Lightly support yourself on the edge of a table, grasp your foot and pull it back, stretching your thigh. 3 times 10 seconds THIGHS FRIDAY
35 Strengthening Stand on one leg, close your eyes and keep your balance. 3 times 10 seconds FRIDAY Support yourself on the edge of a table. Slightly bend your front supporting leg, place your back leg at an angle of about 60 and raise your heel from the floor. 3 times 10 seconds CALVES/FEET
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