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OKHave you recently got a standing desk or are you thinking about upgrading your workspace with one? Then this post is just for you! Physiotherapist Patrik Ruhdorfer from Corpus Motum is here to help you get fit for working while standing. Say goodbye to back pain, neck tension, and more.
You’ve probably been thinking for a while that you want to work while standing instead of sitting. Headlines like "Sitting is the new smoking" and the ongoing back pain or neck tension you've suffered probably contributed to this decision. At Corpus Motum, we’re here to prepare you for standing desk work. What you shouldn’t do now is jump straight from zero to 100 and suddenly work 8 hours standing. Your body isn’t (yet) prepared for that, so we’re here to get you ready!
HOW SHOULD YOU WORK AT A STANDING DESK?
The best approach is alternating between sitting and standing while working. This keeps you most productive and prevents your body from staying in one rigid position all day. Set fixed times for when you want to work standing, or think about which tasks you prefer to do standing (e.g., creative work, phone calls, answering emails). With this simple plan, nothing can go wrong!
WHY DO YOU NEED TO PREPARE YOUR BODY FOR WORKING WHILE STANDING?
Since the age of 6, you've spent most of your day sitting. Your body has gotten used to this position. Your muscles have become shortened and weaker as a result. Examples include shortened hip flexors, tight chest muscles, and weak abdominal muscles. By performing targeted strengthening and mobilization exercises at the office, you can create counter-movements for your body.
We’ve put together three exercises that are perfect for getting started and preparing you for working while standing.
As you may have heard, your hip flexors have shortened considerably over the years. So, we’ll focus on them in the first exercise:
STARTING POSITION:
Stand with your feet hip-width apart (not shoulder-width), with toes pointing forward. Create tension by pressing your heels outward (like in a skiing snowplow stance). Keep your knees relaxed and not locked. Shift your weight slightly toward your heels.
Important:Engage your lower abdomen by pulling your navel toward your spine. Pull your shoulder blades slightly down and back, and straighten your thoracic spine (Don’t overdo the tension—give your body time). This posture might feel uncomfortable at first, but it will change everything.
Now, step one leg back into a lunge position. Keep the entire back foot on the floor, with the back leg straight. Get your lumbar spine out of the arch (pull your navel inward). Push your pelvis forward until you feel a stretch in your groin. If necessary, stabilize yourself at the MonKey Desk.
Breathe deeply and evenly throughout the exercise. Hold for 20-30 seconds, relax, and switch sides.
GRUNDPOSITION:
Stelle dich hüftbreit hin (nicht schulterbreit), die Fußspitzen schauen nach vorne. Baue Spannung auf, indem du die Fersen nach außen drückst (wie beim Skifahren im Schneepflug). Die Knie sind eher locker und nicht überstreckt. Verlagere das Körpergewicht eher auf die Fersen.
Wichtig: Spanne den Unterbauch an, indem du den Nabel in Richtung der Wirbelsäule ziehst. Ziehe die Schulterblätter leicht nach hinten unten und richte die Brustwirbelsäule auf (Nicht zu viel Spannung aufbauen, lass deinem Körper Zeit). Diese Haltung ist am Anfang unbequem, aber sie verändert alles.
Stelle nun ein Bein nach hinten (Schrittstellung). Der gesamte hintere Fuß ist und bleibt am Boden, das hintere Bein ist gestreckt. Bekomme deine Lendenwirbelsäule aus dem Hohlkreuz heraus (ziehe deinen Nabel nach innen). Schiebe dein Becken nach vorne, bis es in der Leiste zu ziehen beginnt. Wenn nötig, stabilisiere dich am MonKey Desk.
Atme während der ganzen Übung tief und gleichmäßig weiter. 20-30 Sekunden halten, auslockern und Seitenwechsel.
Squats not only help you build more body tension but also improve your metabolism, making you fitter and more vital! This exercise lets you incorporate a core workout into your workday while providing a stable posture. This leads to less neck pain and lumbar spine problems.
Start in the basic position: Stand hip-width apart, toes pointing forward, press heels outward, knees relaxed, shift your body weight to your heels, engage your abs, and pull your shoulder blades down and back. From this position, push your hips back as if you're going to sit down. Keep your hands on the MonKey Desk, resting your palms to maintain balance. The pressure on your support will engage your upper arm muscles and the broad back muscles. Build more tension on your support to feel your whole body.
Keep your abdominal tension, breathe calmly, and then return to the starting position.
Repeat the exercise 5 times, holding each position for 10 seconds. Afterward, rest for 10 seconds. Try to incorporate this into your routine three times a day. That’s doable, right?
Die Kniebeugen verhelfen dir nicht nur zu mehr Körperspannung sondern verbessern außerdem den Stoffwechsel und machen dich so richtig fit und vital! Mit dieser Übung kannst du während deines Arbeitstages ein intensives Coreworkout einbauen und bekommst eine stabile Haltung. Das führt zu weniger Nackenschmerzen und Lendenwirbelsäulenproblemen.
Starte in der Grundposition: Hüftbreiter Stand, Fußspitzen schauen nach vorne, drücke die Fersen nach Außen, die Knie sind locker, verlagere dein Körpergewicht auf die Fersen, spanne den Bauch an und ziehe die Schulterblätter nach hinten unten. Aus dieser Grundposition bewegst du dein Gesäß nach hinten, so als ob du dich hinsetzen würdest. Die Hände bleiben am MonKey Desk, wobei die Handkanten aufliegen, um das Gleichgewicht zu halten. Durch den Druck auf deine Stütze, spannen sich die hinteren Oberarm-Muskeln und der breite Rückenmuskel an. Baue nun noch mehr Spannung auf deine Stütze auf, um deinen gesamten Körper besser zu spüren.
Halte die Bauchspannung, Atme ruhig und gleichmäßig weiter und gehe dann zurück in die Ausgangsposition.
Wiederhole die Übung 5 Mal und halte die Position jeweils 10 Sekunden. Mache danach 10 Sekunden Pause. Versuche die Wiederholungen drei Mal am Tag einzubauen. Das ist machbar oder!?
The Russian Twist sounds dangerous, but you’ll soon find you can’t live without it! This exercise strengthens your core.
Start in the basic position: Stand hip-width apart, toes pointing forward, press heels outward, knees relaxed, shift your body weight to your heels, engage your abs, and pull your shoulder blades down and back. Keep your spine straight. Extend your arms forward, press your palms together in front of your body, and engage your abdominal muscles. Slowly rotate your upper body to the left while keeping your abdominal tension.
When you can’t turn any further, hold briefly in the position.
Now slowly and controlled, rotate to the right side and hold the position again.
This completes one repetition. Do 3 sets of 8 repetitions in total. Between sets, rest for 20 seconds and relax.
Breathe evenly throughout the exercise.
With this exercise, you can mobilize your upper body, counteracting the one-sided nature of office work. Try incorporating it 2-3 times a day. It will help immediately, and you’ll feel better right away!
We hope you enjoy the exercises and wish you a healthy office routine!
