For Pain: Easy 20-Minute Back Workout – Fitness

Especially in the home office, your back and neck can start to hurt. Then it is time for a holistic mobilization. Fitness trainer Anna-Lena guides you step by step through a stretching workout, stretching you from head to toe.

Sitting for a long time can quickly build tension. A regular stretching routine can help. Best of all, you won’t break a sweat with this mobilization workout. This makes it ideal for an active lunch.

Especially the spine does not like to often sit crooked or crooked in front of the laptop. The result can be back pain and tension throughout the body.

counter stress

To avoid this, it is advisable to take countermeasures with targeted mobilization. Stretching routines like those on our full-body partner portal FitForFun are now a real treat for your stiff limbs, and active relaxation is good for your mind, too.

Dou “Power & Soul” fitness trainer from Hamburg, Anna-Lena Vahle, has just what you need: a mobilizing workout that lasts less than 20 minutes and fits perfectly into any lunch hour.

But this stretching unit is also great for rest or as a nighttime routine.

In 19 minutes, your body will move comprehensively and stretch very well. But don’t worry: the run isn’t particularly strenuous, so you won’t have to shower afterwards.

Just let yourself be guided by Anna-Lena and feel in your own body how good that intermediate movement is! All you need is a soft surface and a desk or chair.

Another advantage of this type of lunch break: you can really take your mind off work and focus on your well-being at home.

Give it a try: get up from your desk chair or couch and join in!

Finally help for back pain

Our pdf guide shows new therapies for back pain and what strengthens the back. Also: list of doctors with 129 top-level specialists.

Mobilize the body in an integral way

When your neck or back hurts, many people tend to take it easy or just stretch those body parts, but that’s too short-sighted.

“Always try to look at the body holistically,” explains Anna-Lena in the video. Since all muscles and joints are connected to each other in some way, the tension in the hips can also be felt in the neck, for example.

That’s why the motto is: it’s better to mobilize the whole body and choose additional specific exercises to work on certain trigger points particularly intensely and release tension here with regular workouts.

no game is forgotten

In the 19 minutes no region of the body is left out. Since this is a holistic training, it is important to pay attention to the simultaneous tension of different parts of the body during the execution.

For example, specifically engage your abdominal muscles to relieve your lower back during exercise.

Anna-Lena begins with some movement sequences, initially offering relief to the shoulders and back in particular. These include, for example, the side stretch or the standing cat and cow, which most people are probably familiar with from yoga teaching.

Finally help for back pain

Our pdf guide shows new therapies for back pain and what strengthens the back. Also: list of doctors with 129 top-level specialists.

Particularly stressed regions

Above all, the spine, which suffers especially from a crooked posture, is mobilized and supported at the beginning of training.

If you sit too much, you risk shortening your hip flexor. This can lead to painful lower back problems like lumbago. To counteract this, Anna-Lena has some exercises ready, like hip stretches on the floor.

But even parts of the body that very few people regularly stretch, such as the arms or the chest, get some motion sequences.

What almost all of us like to forget about when stretching are the ankles and wrists: even the small but most important parts get their active relief here.

After about 19 minutes, you will have finished stretching and can go about the day’s tasks with renewed energy.

Other users are interested in:

7 minute workout for a strong back

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