Bewegung im Home-Office – Teil 4 von 4

Bewegung im Home-Office – Teil 4 von 4

Mobilisationsübungen für zwischendurch

Wie im vorigen Artikel geschrieben, können wir nicht immer auf das Sitzen verzichten. Jedoch sollten wir dann zumindest achtsam sein, die Wirbelsäule in ihrer neutralen Haltung auszurichten. Nur an der Sitzvorderkante zu sitzen, hilft beispielsweise eine gute Haltung einzunehmen.

Die Phasen des Sitzens sollten immer mit Bewegungspausen unterbrochen werden, vor allem zur Mobilisation der Wirbelsäule, Hüfte und Schultern sowie zur Stärkung der Rumpfmuskulatur.

Hier sind einige Mobilisationsübungen, die nach einer Sitzdauer von etwa 45 min gemacht werden sollten, idealerweise sollte sogar der Puls erhöht werden:

  • Eine Runde durchs Büro oder die Wohnung spazieren (als Alternative mit Knie hoch oder anfersen),
  • 10 Kniebeugen,
  • Armkreise zurück oder gegengleich,
  • Bein vor- und zurückschwingen,
  • Schultern – progressive Muskelentspannung.

Außerdem kann auch das Sitzen aktiv gestaltet werden:

  • Wenn möglich nur an der Sitzvorderkante sitzen, damit wir gezwungen sind, die Rumpfmuskulatur zu aktivieren.
  • Ein Bein angewinkelt über das andere legen, um die Hüftaußenseite zu dehnen (wie im Foto).
  • Im Sitzen ein Bein zurückstrecken, Fußrücken liegt dabei am Boden, um die Hüftvorderseite zu dehnen.
  • Bewusst einen Rundrücken machen und dann langsam wieder aufrichten und die Schultern zurückrollen.

Bevor das Live-Video-Workout startet, werde ich noch in ein paar Tagen ein kurzes Video mit konkreten Erklärungen veröffentlichen. Ich freue  mich auf dich!

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