Who has not experienced it: When working at our desks, we notice once again the crooked posture we adopt in front of our laptops. So, no wonder that tension in the back crops up again and again and becomes a nuisacance in everyday life. But with a busy schedule, it’s difficult to do anything against these complaints. Or is there still an option to do something good for your back with little effort? Our answer is: Yes! In our video, the personal trainer Christoph shows you how you can do something against your tensions in just 6 minutes – whether before work, after work or during your lunch break.
With Antelope’s EMS clothing, you’ll intensify your stretching exercises and get even more out of your sessions. Whether EMS suit or EMS tank top – both EMS textiles have electrodes on the back that send an electrical impulse to your muscles. This supports your body’s natural training processes and stimulates your blood flow. So, what are you waiting for? Grab your EMS suit or EMS tank top and take 6 minutes to do something good for your back with our exercises.
Download our exercises now
Download and print our free folding display and place it on your desk. This way, you’ll always have our stretching exercises in view while you work, and you’ll also be reminded to give your back a little time out.
Watch our stretching exercises for the back muscles
For all those who want to do something good for their back with little time and effort. In our video, personal trainer Christoph shows you 6 simple stretching exercises that can offer your back a balance in stressful everyday life.
Our 6 minutes stretching exercises for the back
Exercise 1: Shoulders Circle (1 minute)
Sit upright on your desk chair and place your hands on your thighs. Now slowly circle both shoulders from front to back. After 30 seconds, change direction and circle your shoulders from back to front, also for 30 seconds.
Exercise 2: Neck Stretch (4 x 15 seconds)
Remain sitting upright on your desk chair. Now let your head fall to the right side while your gaze continues to face forward. With your right hand, gently reinforce the stretch by pulling your head slightly to the side. Hold the stretch on both sides twice for 15 seconds each.
Exercise 3: Chest Opener (1 minute)
Continue to sit upright in your chair. Fold your two hands together behind your head so that you support your head with both hands. Now carefully bring your head down so that your chin is almost resting on your cleavage and your gaze is downward. Then slowly bring your head back to the upright position. Repeat several times.
Exercise 4: Cat's Hump (1 minute)
Now grab a gym mat or any other comfortable surface and get into the quadruped position. Round your back as far as possible so that you form a cat hump. Your gaze goes to your belly. Then, in the quadruped position, slowly bring your back into a hunchback position while looking forward. Repeat several times.
Exercise 5: Arm and Leg Raise (1 minute)
Remain in the quadruped position. Now move your right arm away from the mat and extend it forward, while your left leg is extended and brought up. Then bring your right arm and left leg together below your belly so that they are slightly touching. Your gaze follows your arm. Do this for 30 seconds and then switch sides for another 30 seconds.
Exercise 6: Upper Body Opener (1 minute)
Starting from the quadruped position, bring your right foot forward so that it is level with your hands. The left leg remains extended backwards on the floor. Now slowly bring your right hand up past your right leg. Your gaze follows your right hand. Then bring your right hand back down and carefully guide it behind your left hand. Then bring your right hand back up. After 30 seconds, switch sides.