Person sitzt am Arbeitsplatz und massiert sich den Nacken

Muscle length training at work -
Sitting is the new trend?

Many people sit too much in their daily lives – with health consequences. According to the 2023 DKV report, we spend an average of over 9 hours per workday sitting, and the trend is rising. But why is this so unhealthy?

The effects of sitting

Sitting for long periods of time shortens muscles, especially the hip flexors, and leads to tension and poor posture. A typical office day clearly demonstrates the problem:

  • Breakfast while sitting
  • Car or train ride to work
  • Working at a desk for hours
  • Seated lunch
  • Evening on the couch

Raising awareness of lack of exercise

After sitting for a long time, it's difficult to immediately return to a relaxed state of movement – ​​this shows how much our bodies are suffering. Conscious exercise breaks, standing desks, and active movement in everyday life help counteract these negative effects.

How often do you sit daily? And do you feel the effects?


hip flexors

The hip flexor (iliopsoas muscle) consists of three muscles: the psoas major, psoas minor , and iliacus . Its primary function is to flex the hip —particularly active when sitting, whether on a chair, bicycle, or in a car.

Sitting for long periods keeps the muscle in its comfort zone . However, when standing up or walking, it needs to stretch. If it's shortened, maintaining an upright posture becomes difficult. Regular stretching and exercise help prevent shortening.

chest muscles

Many activities, such as writing, cooking, or shelving, are performed in front of the body. This tends to shorten the chest muscles over time. One sign? Difficulty rolling the shoulders back or bringing the shoulder blades together . Do you feel the same? Then targeted stretching exercises could help.


Neck and neck muscles

After prolonged computer work or a forward-leaning posture, the neck often feels stiff. Movements like turning or circling the head are difficult because the head is often not properly aligned. The head often moves forward throughout the day, leading to tension. Ergonomic workplace design, such as a correctly aligned monitor and regular breaks, can help prevent neck pain.


Lateral flank

When sitting in a one-sided posture, the flank muscles on one side shorten while the other is stretched. We often sit in our favorite position and rarely change. Pay attention to whether you're sitting straight and upright or whether one side is shortened. Change positions regularly to avoid tension.

What can we do prevent shortening and tension from occurring in the first place?

✓ Get up frequently at work and walk a few steps
✓ Use breaks actively for exercise
✓ Set a timer (e.g. on your mobile phone) that reminds you to get up or do an exercise every 30 minutes (exercises follow)
✓ Set smartwatches to regularly remind you to get up
✓ Regularly use the standing function of the desk (if available)
✓ Change your sitting position and head posture regularly
✓ Place a note with "Chin in!" or "Make a double chin!" on your desk (exercises follow)

This keeps the body moving and tension doesn’t stand a chance.

What is muscle length training anyway?

During muscle length training, the muscle is lengthened. This means that in an exercise, the muscle is first lengthened (like a stretch) and then actively engaged. This kills two birds with one stone: the muscle is lengthened, which counteracts the shortening that occurs in everyday life while also training. What this entails will become clearer as the exercises unfold.

It's important to distinguish between pure strength training and pure stretching. Muscle length training combines both. With regular practice, the muscles not only gain length but also gain strength along their length. Furthermore, not just one muscle works in isolation; rather, the entire muscle chain is active, for example, in the standing backbend from head to toe and vice versa.

The entire front of the body works, while the back is relaxed. This makes the exercise even more functional, because in everyday life, it's rare for just one muscle to perform a movement; usually, several muscle groups are involved simultaneously.

The purpose of muscle length training is to increase muscle size, not in muscle circumference as with classic strength training, but in length. The smallest units of the muscle, the actin and myosin filaments, should not be stacked on top of each other, but rather one behind the other in series, i.e., in length. ( Source ) Muscle length training can also be ideally combined with the EMS systems from eaglefit: PRO EMS System

Let's get to the exercises

These exercises can be easily performed at work using just one resistance band. Always pay attention to your body's signals and avoid pain. If you have an acute injury or illness (e.g., diastasis recti, pregnancy, abdominal, inguinal, or umbilical hernia), certain exercises, especially those for the hip flexors, should not be performed.

Holding period :
 The muscles may tremble and work slightly. If strain arises, take 3-5 deep breaths and end the exercise slowly and with control. Avoid stopping abruptly. If pain occurs during the exercise, stop immediately and release the exercise gently. Be careful never to practice through the pain or exceed your limits. Check your form and then loosen the muscles with gentle movements such as shoulder circles or taking a few steps.

Tip:
Most exercises can be performed not only at work but also on the go. For example, you can lean backward while waiting in line or do a neck exercise on the train. Your creativity is unlimited!

The exercises for your mobility training

Exercise for the hip flexors

(EMS: Settings / Mobility / activate anterior chain; PRO EMS system )

  • Stand loosely in front of a desk, wall or shelf, ideally in flat shoes or barefoot
  • Distribute the weight evenly on both legs and shift the center of gravity to the toes
  • The heels lift slightly so that a sheet of paper fits between them.
  • Straighten your knees loosely and push your pelvis forward over your feet
  • The upper body goes slightly backwards, shoulders relaxed
  • Arms hang loosely, chin sinks towards the sternum (double chin)
  • Keep the back of the body, especially the buttocks, relaxed

A notice:
You can also perform the exercise standing in the doorway. The advantage is that you have better support if you lose your balance. Alternatively, you can gently hold onto the tabletop for additional security.

Backbend


Differentiation exercise from hollow back:

During this exercise, you might suspect that you're arching your back. But the exact opposite is true. As the images show, with a hollow back, the pubic bone sinks beneath the body and the coccyx rises. In this exercise, however, the coccyx sinks beneath the body and the pubic bone rises, creating the exact opposite of a hollow back.


Exercise for the lateral flank muscles without a band

  • Stand sideways in the doorway or under an open staircase
  • The left hand presses the edge of the little finger against the door frame or a stair step
  • The back of the hand faces backwards, the palm forwards
  • Push the left flank far to the left without twisting the upper body.
  • Shift the weight to the outer left leg (stretched), the right leg can be bent
  • Tilt the left flank to the side like a banana
  • The head remains in line with the spine and tilts slightly with
  • Looking forward, chin sinks slightly towards the sternum (double chin)
  • Then change the page

Exercise for the lateral flank muscles with band

  • Securely attach the strap to the window or door handle
  • Stand sideways to the attachment, right side of the body facing
  • Left hand loosely grasps the loop, arm stretched over head, tilting to the right
  • Slight tension in the band, do not lean into it
  • Elbow slightly bent, back of hand backward, palm forward
  • Press upwards with the edge of the little finger, open the left flank
  • Slide the left side of the body over the stretched left leg, the right leg can be bent.
  • Tilt your head slightly in line with your spine, look forward, and lower your chin slightly (double chin).
  • Finish exercise: slowly go to the attachment, lower arm
  • Change page

Exercise for the chest muscles without a band

(EMS: Settings / Mobility / activate anterior chain)

  • Stand loosely to the side of the door frame or shelf
  • Keep your left arm stretched (also during the exercise), palm facing up, thumb backwards
  • Alternative: Thumbs up, palm against the wall
  • Press the edge of your little finger against the door frame or shelf
  • Shoulder remains low, look forward, chin slightly lowered (double chin)
  • Arm can be placed at different heights
  • Change page

A notice:
If you experience tingling in your fingers, hands, or arms during the exercise, stop/pause the exercise and choose a different arm height later. All arm heights, from low to high, can be practiced.


Exercise for the chest muscles with band

(EMS: Settings / Mobility / activate anterior chain)

  • Attach the strap to the window or door handle
  • Stand with your back to the fastening, take the band loosely in both hands (in the loops)
  • Run forward slightly until the band is taut
  • Thumbs back, palms up (alternative: thumbs up)
  • Press your toes into the ground, shift your weight slightly forward without lifting your heels
  • Stretch your knees loosely, push your pelvis slightly forward
  • Lower chin (double chin), shoulders stay low
  • Push the imaginary wall forward with the edges of your little finger
  • Keep arms stretched during the exercise
  • To finish, lower your arms and slowly return

A notice:
If you experience tingling in your fingers, hands, or arms during the exercise, stop/pause the exercise and choose a different arm height later. All arm heights, from low to high, can be practiced.


Exercise for the front neck muscles

(EMS: Settings / Mobility / activate anterior chain)

  • Stand loosely against a wall
  • The back and heels touch the wall if possible
  • The back of the head rests loosely against the wall (it remains against the wall throughout the entire exercise)
  • Move the chin towards the sternum as far as possible with the back of the head leaning back
  • Making a double chin

alternatively:

  • Sitting loosely on a chair with a headrest or car seat
  • The back of the head is leaning (and remains leaning during the exercise)
  • Move the chin towards the sternum as far as possible with the back of the head leaning back
  • Making a double chin

This exercise is primarily a perception exercise; in this position the head should be in the optimal position in everyday life, namely above the body.

How often does he walk to the front of the PC in his daily life?


Exercise for the neck muscles

(EMS: Settings / Mobility / activate posterior chain)

  • Sit loosely in the chair, feet relaxed
  • Lower your chin loosely towards your sternum without tensing the front neck muscles
  • Keep your shoulders relaxed and low
  • Place your hands loosely on the back of your head without pulling
  • Press the back of the head slightly backwards/upwards against the hands
  • Hands only hold against without pulling on the head
  • A “cat’s hump” may appear on the neck.
  • The back neck muscles are lengthened and activated

A notice:
Your hands should not pull or tug on your head, and the pressure on the back of your head should be gentle and moderate. If you experience pain or dizziness during the exercise, stop the exercise. Do not perform it if you experience acute pain or discomfort in your neck or throat area.


Exercise for the lateral neck muscles

  • Sit loosely in the chair, feet upright, chin slightly lowered towards the sternum (double chin)
  • Tilt left ear towards left shoulder
  • Left hand on the right side of the head, holding only against the gentle pressure of the head
  • Right side of the head presses lightly and constantly against the hand
  • The hand prevents the head from rising
  • A "cat's hump" may appear on the right side of the neck and neck
  • The right side of the neck and neck is lengthened and activated
  • Repeat exercise on the other side

A notice:
Your hands should not pull or tug on your head, and the pressure on your head should be gentle and moderate. If you experience pain or dizziness during the exercise, stop the exercise, and do not perform it if you experience acute pain or discomfort in your neck or throat area.


With these cards you always know which exercise you should be doing :)

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