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Exercises to strengthen the upright posture

Constant sitting in front of the computer leaves many behind and causes pain. A straight posture alone is not enough for the time being - the back, the hip and thus the posture itself, must be strengthened specifically.

Why sitting upright so difficult for us

Many of us sit at the computer all day, mostly lying in the office chair without keeping our bearings. If you then take the time to sit upright, this is quite quickly uncomfortable. This is for the simple reason that the muscles are too weak to support the upper body for a long time. The musculature is not able to maintain a straight posture over a longer period of time. Because I can not expect miracles from a muscle that I rarely or never demand. Rather, I have to give him the chance to "reactivate" through regular response and targeted strengthening.

Strong back without pain

Before it goes on the strengthening exercises, something else in their own right: Our training word expert Katharina Brinkmann has published an extensive online program that deals with back problems and deals holistically.

In other words, she has developed a training concept specifically designed for back pain that introduces simple and effective techniques that allow you to stretch shortened muscles, strengthen the entire back and correct posture problems. So you learn how to treat your back problem yourself, so that your pain is soon a thing of the past.

The functional training program to relieve discomfort, improve posture and build muscle!

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The posture and the muscles of the upper back

The muscles of the upper back are superficially interscapular muscles, ie the muscles between the spine and the shoulder blades. We need these muscles to guide the shoulder blades down the back. The main activity here is the serratus anterior muscle and the rhomboid muscle. In order to fully exploit the function, the direct opponents must be well stretched, that is, in the shoulder-neck area, the shoulder blade lifter must be stretched and strengthened in agility training.

Strengthening at home

1. Exercise

We lie in prone position, the palms of the hands pointing to the surface, head, upper body and arms are lifted slightly off the ground. IMPORTANT: The head is in extension of the spine, light double chin. The arms then stay at the same height and the shoulder blades are led back and down, hold for 10 seconds, repeat the whole ten times.

2nd exercise

We lie in prone position, the arms in U-posture with palms to the pad, arms, upper body and head are raised from the ground. Then extend your arms alternately upside down, then focus on the shoulder blade movement backwards / downwards, hold one arm there, then push the other one out.

Strengthening in the office

In the starting position you sit in the upright seat on the front edge of the office chair, slightly tilted forward.

1st exercise:

As described above, move the shoulder blades backwards / downwards, but do 10 repetitions here.

2nd exercise:

Arms stretched to the ceiling, palms facing each other, shoulder blades behind / below adjust, with the arms small Hackbewegungen back and forth.


The detailed description of the stretching exercises can be found here: Exercises to keep the muscles generally flexible

The lower back

To optimally strengthen the lower back, the neutral position of the lumbar spine should first be practiced. In the seat, the pelvis can be rolled back and forth, so in the hollow and in the round back. The neutral position is exactly in between.

Tip: From the position of the hollow cross, roll back about 2 centimeters in the direction of the round back! This mobility already serves as an optimal intermediate exercise to loosen the structures.

Strengthening for the home

The initial position is the supine position, the feet are feet apart, the knees fist-width apart, the palms facing the ceiling. Place the pelvis in the neutral position and lift the buttocks far enough away from the floor so that the knees, hips and shoulders form a sloping line. Then hold the pelvis up without sinking in between. As an increase you can take off one leg. The thighs remain parallel to each other, the toe is pulled up, and the pelvis must remain up.

Strengthening office

Basically, the upper back exercise can also be used here because the upright posture activates the back muscles and they have to work case prevented by the prone posture.


A regular strengthening only makes sense if the mobility of the structures is guaranteed. Stretching exercises for the lower back, the buttocks muscles and the legs can be found under the same link as in the upper back.

abdominal muscles

Who wants to have a healthy back, must not forget the strengthening of the abdominal muscles. A strong abdominal musculature prevents the hollow lumbar position of the lumbar spine, there is also a contiguous muscle corset of torso stability, including the deep back muscles, the deep and oblique abdominal muscles and the pelvic floor.

Strengthening for the home

The starting position is the supine position, the arms are next to the body with the palms to the ceiling, the legs are employed. Bring the lumbar spine into neutral position. IMPORTANT: This position MUST be held throughout the exercise. Lift the legs one at a time and make a 90 degree flexion of the hip and knee joints. The lumbar spine remains stable, the legs are alternately stretched diagonally and pulled back. Do 3 sets of 10 reps per side, put your legs down one after another and take a little break.

Strengthening for the office

Starting position is the seat on the office chair. Then, in the diagonal, always move your knees and elbows alternately. Make of this exercise 3 sets of 10 repetitions per side.


Anyone who regularly strengthens and stretches, but also in between the office is not afraid to use the trained, will soon notice that pain subsides, the mobility and fitness is better, no pain after a long sitting occurs and the upright posture easily and longer can be held. It is also important that the focus in the office is on lots of exercise. Those who spend the whole day in one and the same position, train tension and muscle inactivity. The training effect for a healthy posture is thus only half that.

Author: Angi Peukert


Meanwhile, it is clearly demonstrated that back patients should perform exercise programs: Active instead of passive!

Long sitting and poor posture are one of the main causes of back pain. A movement-poor everyday life and wrong movements lead to great stress on the spine.

This leads to wear and muscular-fascial tension and shortening. Treatment by conventional rehabilitation measures in the form of medication and physical measures is often not sufficient for a permanent solution. It fights the symptoms, but not the causes.

With Katharina Brinkmann's program you achieve an ideal starting point for more flexibility, strength and endurance. It gives you more energy and optimizes the inner and outer posture: back to a physical and emotional balance.

This program is designed as a step-by-step guide to getting your back in shape!

The therapy is for those who are tired of their pain and finally want to live painless again. From the housewife to the professional athlete. Once you have completed this program, you will understand the criteria on which your back problems are based and which techniques you can use yourself.

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