Back exercises at your desk

We show you simple and effective exercises to strengthen and relieve your back. With clear instructions and helpful tips, these exercises can be easily integrated into your daily routine. This helps prevent back pain and sustainably improves mobility.

Overview

Stretching at your Desk

Exercise 1

rueckenuebungen schreibtisch zwischendurch

Shoulder Stretch

A quick stretch helps prevent tension. To stretch your back and shoulders, raise your arms above your head, grasp your right wrist with your left hand, and gently pull your arm to the left. Hold the stretch for a few seconds, then repeat on the other side. (approx. 30–60 sec)

Exercise 2

rueckenuebungen schreibtisch zwischendurch 2

Shoulder Stretch

Extend one arm in front of you, grasp your upper arm with your other hand, and pull it across your body to the side. Hold the stretch, then repeat on the other side. (approx. 30–60 sec)

Exercise 3

rueckenuebungen schreibtisch zwischendurch 3

Upper Arm Stretch

Raise your right arm above your head and bend it at the elbow. Place your left hand on your right elbow and gently pull it towards your left shoulder. Hold for about thirty seconds, then repeat on the other side.

Exercise 4


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Shoulder and Neck Stretch

Interlock your fingers and stretch your arms forward, away from your body. Then, bend your upper body and head forward until you feel a clear stretch. Hold the tension. Straighten up again and stretch your arms backwards. (approx. 30–60 sec)

Gymnastics at your desk

Exercise 1


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Alternately stretch your arms upwards about 10 times.

Exercise 2


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Alternately stretch one arm over your head about 10 times to the opposite side.

Exercise 3


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Lean your upper body forward onto your thighs. Then, straighten up and stretch your arms upwards, leaning your upper body backwards. (approx. 5 times)

Certified & recommended

sitness 4D

Recommended by doctors and therapists: This chair is a certified & recommended by "Aktion Gesunder Rücken" .

→ Overview back-friendly active chairs

Gymnastics for your hands

Exercise 1

gymnastik hande übung 1

 Extend one arm forward, palm facing down. Use your other hand to gently pull back your fingers, stretching your forearm. (approx. 20 sec per side)

Exercise 2


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Gymnastik Hände Übung 2 Teil 1

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Gymnastik Hände Übung 2 Teil 2

Press both hands together at chest height, palms facing each other, fingers pointing upwards. Slowly rotate both hands alternately up and down about 10 times.

Exercise 3


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Gymnastik Hände Übung 3 Teil 1

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Gymnastik Hände Übung 3 Teil 1

Press both hands together at chest height, palms facing each other, fingers pointing upwards. Slowly move both hands alternately left and right about 10 times.

Massage and Relaxation

Exercise 1

faszien training schreibtisch übung 1

Sit upright with both feet firmly on the floor. Slowly roll your hand over a fascia ball, applying gentle pressure and making small forward and backward movements. Consciously feel the massage effect in your hand and forearm muscles. This exercise loosens tense structures and provides soothing relief.

Exercise 2

faszien training schreibtisch übung 2

 Sit upright and place a fascia roller under your foot. Slowly roll your foot back and forth, massaging the entire sole. Adjust the pressure as needed and breathe evenly. This exercise loosens the foot muscles, promotes circulation, and is soothing for office-related tension.

Certified & recommended

togu faszien

Recommended by doctors and therapists: These fascia rollers are certified & recommended by "Aktion Gesunder Rücken e. V." .

→ Overview back-friendly fasciae rollers

Smart Self-Help

tension terminator

The TensionTerminator allows you to effectively reduce or completely eliminate tension at work in a short time.

→ Tools for treating fasciae at the workplace

Office Yoga

Exercise 1

yoga am schreibtisch übung 1

 Place both hands on your ribcage. Connect with your breath. Consciously inhale and exhale through your nose. Feel the movement of your breath with your hands from the outside and observe the breathing movements from within. (approx. 3 minutes)

Exercise 2

yoga am schreibtisch übung 2

 Place both hands on your abdomen. Consciously inhale and exhale through your nose. Feel the movement of your breath with your hands from the outside and observe the breathing movement from within. (approx. 3 minutes)

Exercise 3


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Yoga am Schreibtisch Übung3 Teil 1

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Yoga am Schreibtisch Übung 3 Teil 2

As you inhale, consciously lift your shoulders. As you exhale, circle your shoulders backwards and downwards. (6 repetitions)

Exercise 4

yoga am schreibtisch übung 4

 Lean your upper body far forward and down. Let everything go loose. Feel into your back and notice where the breath flows in and out. (approx. 1 minute)

Exercise videos: Join in, stay fit

Top Ten exercises for shoulders and neck (only in German)

Top Ten back exercises for in between (only in German)

Practise and train with AGR-certified sports equipment (only in German)