Do the simple exercises regularly or when you experience stiffness or discomfort in your body. Customise to your own level. The exercises should feel comfortable to the body and give you:
- a microbreak from screen work
- physical variation
- increased blood flow
- improved mobility, balance and relaxation
Introduction with examples
Examples of exercises that you can do during the work day.
Knee bends
Activate and strengthen the big muscles in the legs, start the blood circulation, prevent stiffness and become more alert.
Chest and arms
Stretching of the chest muscles with simultaneous rotation of the arms. This muscle group often gets tight when sitting in front of the computer screen.
Back rotation
Stretching and mobility in the back. Make sure rotation only happens in the back. The hips are kept still.
Forearms
Stretch of forearm muscles, which are very active with keyboard and mouse use. Here are two alternatives: bottom and top.
Neck
Stretch the neck with slow side to side rotations. Relaxation and stretching of muscles that are often tight in office workers.
Spinal motion
Movement in the upper back, which is often in a forward-bending position when working in front of a computer screen. Use a low back chair.
Shoulders
Eyes
Eye movements, which may be subject to overload when working in front of the screen. Relax the jaws when doing the exercises.
Assembled for sitting
Programme of 7 minutes in sitting position.
Assembled for standing
Programme of 5 minutes in standing position.