At yoummday weekly, we'll present you with practical tips and tricks for your daily work routine every Monday. This week: 5 short and practical exercises to train and relieve your back in the home office!

In addition to all the benefits of working from home, there's also one big challenge: making sure you get enough exercise. After all, as with any office job, as a customer service agent, you spend a lot of your working hours at your desk. All that sitting can be quite a strain on your back - if you don't actively counteract it, consciously move around, and provide enough variety. These five exercises suitable for everyday use will help you!

Here's how it works: Sit upright on a chair with armrests and place your feet hip-width apart on the floor. Slowly turn your upper body to the right. Place your right arm behind the backrest and grasp the right armrest with your left hand. Your head rotates with it. Hold this position for a few seconds, then release it and turn in the same way in the other direction. Repeat the exercise two or three times.

Exercise 1: Chair Rotation

Here's how it works: Sit upright and angle your arms so your hands touch behind your head and your elbows stick out to the sides. Slowly rotate your entire torso to the side until you reach a 45-degree angle. Hold this position for a few seconds, then turn your torso back to the center. Repeat the exercise two to three times.

Exercise 2: Light Rotation

Here's how it works: Stand upright with your feet slightly wider than shoulder-width apart and your knees and toes pointing forward. Extend your arms horizontally and bend your upper body slightly forward. Make sure you have good body tension, and your back is straight. Slowly bend your knees until your thighs are parallel to the floor. Your knees should not extend beyond the tips of your toes. Powerfully bring your body back to the starting position and repeat the exercise five times in one fluid motion.

Exercise 3: Squat

How it works: Sit upright, then slowly bend your upper body forward, vertebra by vertebra. Let your head hang on. Bend forward so far that you can grasp your ankles with your hands and hold this position for 20 seconds. Release the tension and slowly straighten up again, vertebra by vertebra.

Exercise 4: Seated Bend

This is how it works: Adjust your chair height so that both feet are firmly on the floor while your knees are bent at right angles. Sit upright and let your arms hang relaxed at both sides. Slowly roll your head forward until your chin touches your chest. Breathe deeply, then release the posture and straighten up. Repeat the exercise two to three times.

Exercise 5: Sag

The goal is to strengthen your back sustainably and save time with these five exercises. They can be easily integrated into your daily work routine and can also be performed once in between.

What you need: A chair, ideally with armrests.

How long does it take: If you do all the exercises in order, about 10 to 15 minutes. You can also do the activities individually or combine them as you like.

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