Exercises to relax the spine during sedentary work

03.03.2026

Did you know that up to 70% of Czechs have sedentary jobs? Sitting in one place for several hours brings with it a large number of health risks, including very frequent back and cervical spine pain, as well as headaches and hand pain. According to some statistics, one in two people suffer from back pain.

Let us examine our consciences, who among us makes the effort to solve the problems caused by sitting for long periods of time at work, and who just lets them go "with the pain"?
For many of us, however, the feeling of pain relief is not difficult to achieve; for example, regular stretching during working hours is enough.

You ask, "how can I exercise if I don't have the necessary equipment and appropriate clothing"? You don't need anything at all, well one thing yes, a chair, but we all have that in the office. :)

STRETCHING OF THE FOREARM AND WRIST MUSCLES (CARPAL TUNNEL RELEASE)

POSITION: correct straight sitting on a chair, both arms straight, palms knee to the ground.
EXERCISE: pull fingers towards you, push palms apart, breathe for 5 seconds and release.
Repeat the exercise 3 times.

STRETCHING OF THE CERVICAL SPINE AND NECK MUSCLES

POSITION: correct straight sitting position on the chair.
PRACTICE: clasp one hand with palm perpendicular to the ground, fingers extended backwards and downwards. Loosen the arm at the shoulder (tighten down), palm facing the body. Place the other arm at the crown of the head, slowly move the head with the arm to stretch the cervical spine and neck into a bow and slightly into a forward bend.
Repeat the exercise 3 times on both sides.

STRETCHING OF THE THORACIC SPINE AND NECK FLEXORS

POSITION: correct straight sitting position on the chair, hands joined at the back of the head.
PERFORMANCE: stretch the thoracic spine over the back of the chair into a backbend, while breathing freely, hold the backbend for at least 3 seconds. Go into a slight forward bend and release.
Repeat the exercise 3 times.

RELAXATION OF THE SHOULDER JOINTS, STRETCHING OF THE BACK FROM THE CERVICAL SPINE TO THE LUMBAR SPINE

POSITION: Correct straight sitting position on the chair, both arms straight, shoulders held down loosely.
EXECUTION: Increase the size of the figure eights up to the maximum size by circular movements in the direction of the lying figure eights. Finish the exercise by exhaling in a full forward bend with the arms extended and pointing forward.
Repeat the exercise 3 times.

STRETCHING THE TRUNK, CERVICAL SPINE AND OBLIQUE ABDOMINAL MUSCLES INTO ROTATION

POSITION: Correct straight sitting position on the chair, one arm stretched upwards, palm facing forward.
PERFORMANCE: upper body goes into a backward rotation, stretch for 3 seconds and return to the position. Then go into a lunge, pull up behind the hand and release.
Repeat the exercise 3 times on both sides.

STRETCHING OF THE ENTIRE SPINE, CALVES AND BACK OF THE THIGHS

POSITION: Standing in a forward bend using the back of a chair, legs extended and slightly straddling the width of the pelvis.
EXERCISE: Extend the chest towards the floor, pull the head forward and the pelvis back, breathe for five seconds and release.
Repeat the exercise 3 times.

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