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The Sport-Tiedje office workout

 

apfelpfluecken brustoeffnen kopfneigen oberkoerperaufrichten rueckendehnen schulterdehnen schulterkreisen fersenheben Sport Tiedje office workout

 

While working, people often remain in a motionless position. For hours, only upper limbs move - if at all. Communication by phone or email supports additionally lack of motion due to work. When did you visit your colleague next room last time ?

Start moving ! Do exercises in just few minutes while working at your desk.

Pick apples

1. Hold arms in right angle to the torso on both sides of your head.

2. Stretch upwards and grasp alternately right and left hand.

Open your chest

1. Take your position in the door frame and fix elbow in right angle to torso on the frame.

2. Slowly do the rotation towards the middle of the door and hold elbow in steady position until a comfortable stretching can be felt in your chest.

3. Hold this position for 5 seconds and repeat twice before switching to the other arm.

Bend your head

1. Take stable sitting position, let arms hang.

2. Grasp your head with your left hand und slowly pull it towards right side.

3. Push right hand with palm towards the floor.

4. Hold it for 5 seconds and change sides.

Straighten up

1. Let arms hang relaxed beside the body.

2. Let shoulders fall actively forwards while turning thumbs inwards.

3. Straighten up, take shoulders backwards and turn thumbs outwards.

Stretch your back

1. Take loose sitting position, let arms hang.

2. Lower torso forwards and remain in comfortable stretched position.

3. Slowly straighten up after 10 seconds and repeat this motion twice.

Stretch your shoulder

1. Take stable sitting position and bring arm slightly bent in front of your chest.

2. The upper arm is pushed towards your chest with the second arm, while the shoulder of your stretched arm remains below.

3. Hold stretching for 5 seconds and change your arm then.

Rotate your shoulders

1. Shoulders are touched from above with finger tips while elbows show downwards.

2. By moving elbows forwards, upwards, and backwards, a rotating motion in shoulders is done.

3. Range of motion should be as big as possible; direction of motion: forwards and backwards.

Lift your heels

1. Sit on chair with feet shoulder-width apart, place hands on thigh.

2. Lift alternately right and left heel from the floor and hold stretched position on ball of the foot for a short time.

1. Hold arms in right angle to the torso on both sides of your head.

2. Stretch upwards and grasp alternately right and left hand.
1. Take your position in the door frame and fix elbow in right angle to torso on the frame.

2. Slowly do the rotation towards the middle of the door and hold elbow in steady position until a comfortable stretching can be felt in your chest.

3. Hold this position for 5 seconds and repeat twice before switching to the other arm.
1. Take stable sitting position, let arms hang.

2. Grasp your head with your left hand und slowly pull it towards right side.

3. Push right hand with palm towards the floor.

4. Hold it for 5 seconds and change sides.
1. Let arms hang relaxed beside the body.

2. Let shoulders fall actively forwards while turning thumbs inwards.

3. Straighten up, take shoulders backwards and turn thumbs outwards.
1. Take loose sitting position, let arms hang.

2. Lower torso forwards and remain in comfortable stretched position.

3. Slowly straighten up after 10 seconds and repeat this motion twice.
1. Take stable sitting position and bring arm slightly bent in front of your chest.

2. The upper arm is pushed towards your chest with the second arm, while the shoulder of your stretched arm remains below.

3. Hold stretching for 5 seconds and change your arm then
1. Shoulders are touched from above with finger tips while elbows show downwards.

2. By moving elbows forwards, upwards, and backwards, a rotating motion in shoulders is done.

3. Range of motion should be as big as possible; direction of motion: forwards and backwards.
1. Sit on chair with feet shoulder-width apart, place hands on thigh.

2. Lift alternately right and left heel from the floor and hold stretched position on ball of the foot for a short time.
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