Person sitzt am Arbeitsplatz und massiert sich den Nacken

Muscle Length Training at the Workplace -
Is Sitting the New Trend?

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

The Effects of Sitting

Long sitting shortens muscles, especially the hip flexor, and leads to tension and posture problems. A typical office day clearly shows the problem:

  • Breakfast While Sitting
  • Car or Train Ride to Work
  • Hours of Desk Work
  • Lunch While Sitting
  • Evening on the Couch

Raising Awareness of Lack of Movement

After long sitting, it’s hard to move freely right away – showing how much our body suffers. Conscious movement breaks, standing desks, and active mobility in daily life help counteract the negative effects.

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


Hip Flexor

The hip flexor (M. Iliopsoas) consists of three muscles: M. psoas major, M. psoas minor, and M. iliacus. Its main task? Hip flexion – especially active when sitting, whether on a chair, bike, or in a car.

Sitting for long periods keeps the muscle in its comfort zone. When standing up or walking, it has to stretch. If shortened, maintaining an upright posture is difficult. Regular stretching and movement help prevent shortening.

 

Chest Muscles

Many activities like writing, cooking, or stocking shelves are done in front of the body. This causes the chest muscles to tend to shorten over time. A sign? Difficulty in rolling the shoulders back or bringing the shoulder blades together. Is this the case for you? Then targeted stretching exercises might help.


Neck and Cervical Muscles

After extended PC work or a forward-leaning posture, the neck often feels stiff. Movements like turning or rotating the head are difficult because the head is often not properly aligned. Frequently, the head drifts forward throughout the day, leading to tension. An ergonomic workspace setup, such as a correctly aligned screen and regular breaks, can help prevent neck discomfort.

 


Side Flank

With one-sided sitting posture, the side muscles shorten on one side while the other side is stretched. Often we sit in our favorite position and rarely change. Pay attention to whether you are sitting straight and upright or if one side is shortened. Change your position regularly to avoid tension.

What can we do preventively to avoid shortening and tension from developing in the first place?

✓ Frequently stand up and take a few steps at your workplace
✓ Use breaks actively for movement
✓ Set a timer (e.g., on your phone) to remind you to stand up or do an exercise every 30 minutes (exercises follow)
✓ Set smartwatches to remind you to stand up regularly
✓ Regularly use the standing function of your desk (if available)
✓ Regularly change your sitting position and head posture
✓ Place a note on your desk saying "Chin in!" or "Make a double chin!" (exercises follow)

This keeps the body moving and prevents tension from developing.

What exactly is muscle length training?

In muscle length training, the muscle works in length, meaning that in one exercise the muscle is first lengthened (like in a stretch) and then actively works. This kills two birds with one stone: the muscle is lengthened, which counteracts shortening in everyday life, and at the same time is trained. How exactly this looks becomes clearer in the exercises.

It is important to distinguish this from pure strength training and pure stretching. Muscle length training combines both. With regular practice, the muscles gain not only length but also strength in length. Moreover, not just one muscle works in isolation, but the entire muscle chain is active, for example, during the standing backward bend 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 is rarely the case that only a single muscle performs a movement; usually several muscle groups are involved simultaneously.

The purpose of muscle length training is to increase muscle mass, but not in muscle volume like classic strength training, rather in length, because the smallest units of muscle, the actin and myosin filaments, should not overlap but align in series, that is, lengthwise.Source) You can also ideally combine muscle length training with the EMS systems from eaglefit: PRO EMS system

Let's move on to the exercises

These exercises can easily be done at the workplace with just one band. Always pay attention to your body's signals and avoid pain. In cases of acute injuries or illnesses (e.g., diastasis recti, pregnancy, abdominal, groin, or umbilical hernias), certain exercises, especially those for the hip flexors, should not be performed.

Duration:
The muscles may tremble slightly and work. When exertion occurs, take 3-5 deep breaths and finish the exercise slowly and controlled. Avoid abrupt stopping. If pain occurs during the exercise, stop immediately and gently release the exercise. Make sure never to exercise into pain or exceed your limits. Check your form and then loosen the muscles with gentle movements like shoulder circles or walking a few steps.

Tip:
Most exercises can be done not only at the workplace 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 knows no bounds!

Exercises for your mobility training

Exercise for the hip flexors

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

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

Note:
You can also perform the exercise standing in a doorway. The advantage is that you have better support if you lose your balance. Alternatively, gently holding onto a table edge is possible, which provides additional security.

Backbend


Distinguishing the exercise from an arched lower back:

During this exercise, you might suspect that you are arching your lower back. But the exact opposite is true. As the images show, when arching the lower back, the pubic bone drops below the body, and the tailbone lifts. In this exercise, however, the tailbone drops below the body and the pubic bone lifts, which is the exact opposite of an arched lower back.


Exercise for the side flank muscles without the band.

  • Stand sideways in the door frame or under an open staircase.
  • The left hand presses with the edge of the pinky finger against the door frame or a stair step.
  • The back of the hand faces back, the palm faces forward.
  • Push your left flank far to the left without twisting your upper body.
  • Shift your weight onto the outer left leg (straight), the right leg can be bent.
  • Lean your left flank to the side like a banana.
  • The head stays in line with the spine and tilts slightly.
  • Look forward, chin sinks slightly toward the breastbone (double chin).
  • Then switch sides.

Exercise for the side flank muscles with the band.

  • Securely attach the band to a window or door handle.
  • Stand sideways to the anchor, right side of the body facing it.
  • Left hand holds the loop loosely, stretch the arm over your head leaning to the right.
  • Light tension in the band, do not lean into it.
  • Elbow slightly bent, back of the hand facing back, palm facing forward.
  • Press upward with the edge of your pinky finger, open the left flank.
  • Slide the left side of your body over the straight left leg, the right leg can be bent.
  • Tilt your head slightly in line with your spine, look forward, chin slightly lowered (double chin).
  • To finish the exercise: slowly walk back to the anchor, lower your arm.
  • Switch sides.

Exercise for the chest muscles without the band.

(EMS: Settings / Mobility / activate anterior chain)

  • Stand loosely sideways to the door frame or shelf.
  • Keep the left arm straight (also during the exercise), palm facing up, thumb back.
  • Alternative: thumbs up, palm against the wall.
  • Press the edge of your pinky finger against the door frame or shelf.
  • Shoulder stays down, look forward, chin slightly lowered (double chin).
  • The arm can be placed at different heights.
  • Switch sides.

Note:
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 the band.

(EMS: Settings / Mobility / activate anterior chain)

  • Attach the band to a window or door handle.
  • Stand with your back to the anchor, hold the band loosely in both hands (in the loops).
  • Step forward slightly until the band is taut.
  • Thumbs back, palms facing up (alternative: thumbs up).
  • Press your toes into the ground, shift your weight slightly forward without lifting your heels.
  • Keep your knees slightly bent, tilt your pelvis slightly forward.
  • Lower your chin (double chin), keep your shoulders down.
  • Push an imaginary wall forward with the edge of your pinky finger.
  • Keep your arms straight during the exercise.
  • To finish, lower your arms and slowly return.

Note:
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 relaxed against a wall
  • The back and heels touch the wall if possible
  • The back of the head rests gently against the wall (it remains against the wall throughout the exercise)
  • Move the chin as far as possible toward the sternum with the back of the head resting
  • Make a double chin

Alternatively:

  • Sit relaxed on a chair with a headrest or car seat
  • The back of the head is resting (and remains resting during the exercise)
  • Move the chin as far as possible toward the sternum with the back of the head resting
  • Make a double chin

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

How often does it move forward to the PC in everyday life?


Exercise for the neck muscles

(EMS: Settings / Mobility / activate posterior chain)

  • Sit relaxed in the chair, feet comfortably placed
  • Lower the chin loosely toward the sternum without tensing the front neck muscles
  • Keep shoulders relaxed and low
  • Place hands loosely on the back of the head without pulling
  • Press the back of the head slightly backward/upward steadily against the hands
  • Hands only resist, without pulling on the head
  • A "cat's back" may form in the neck.
  • The back neck muscles are lengthened and activated

Note:
The hands on the head should neither pull nor tear, and the pressure on the back of the head should be gentle and moderate. If pain or dizziness occurs during the exercise, stop it immediately and do not perform it if you have acute pain or discomfort in the neck and cervical area.


Exercise for the lateral neck muscles

  • Sit relaxed in the chair, feet flat on the floor, chin slightly lowered toward the sternum (double chin)
  • Tilt the left ear toward the left shoulder
  • Left hand on the right side of the head, only resisting the gentle pressure of the head
  • The right side of the head presses lightly and steadily against the hand
  • The hand prevents the head from straightening up
  • A "cat's back" may form on the right side of the neck and cervical area
  • The right side of the neck and cervical area is lengthened and activated
  • Repeat the exercise on the other side

Note:
The hands on the head should neither pull nor tear, and the pressure on the head should be gentle and moderate. If pain or dizziness occurs during the exercise, stop it immediately and do not perform it if you have acute pain or discomfort in the neck and cervical area.


With these cards, you always know which exercise you should do :)

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