{"id":5688,"date":"2021-12-13T10:33:32","date_gmt":"2021-12-13T09:33:32","guid":{"rendered":"https:\/\/aviva.berlin\/schulter-und-nacken-verspannungen-loesen\/"},"modified":"2025-06-06T11:29:22","modified_gmt":"2025-06-06T09:29:22","slug":"schulter-und-nacken-verspannungen-loesen","status":"publish","type":"post","link":"https:\/\/aviva.berlin\/en\/schulter-und-nacken-verspannungen-loesen\/","title":{"rendered":"Relieve shoulder and neck tension in 5 minutes"},"content":{"rendered":"<div class=\"row\"  id=\"row-470835981\">\n\n\t<div id=\"col-613516547\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"lead\">With these 3 exercises, you can relieve shoulder and neck tension at work in 5 minutes<\/h2>\n<h3>Causes of shoulder and neck tension<\/h3>\n<p>Tension and pain in the shoulders and neck often result from an <strong>unfavorable posture<\/strong> or very one-sided strain. The position we adopt most of the day when working in the office or at home is particularly crucial for this. If the head is bent forward, the <strong>neck muscles are strained and harden<\/strong> over time.  <\/p>\n<p>You may have already read advice on the correct sitting posture. But even more important than a certain sitting posture is your <strong>sitting behavior<\/strong>. It&#8217;s perfectly okay to sit comfortably or with your legs crossed. Just not all the time or always in the same way! Our bodies are not made to stand still. Even when sleeping, it&#8217;s a good idea never to stay in the same position for more than an hour.     <\/p>\n<h3>3 exercises to relieve shoulder and neck tension<\/h3>\n<p>Our therapy team has put together <strong>three effective exercises<\/strong> for you to <strong>quickly and easily relieve<\/strong> your <strong>tension<\/strong>. And the best thing about them: they <strong>are suitable for the workplace<\/strong> and take less than 5 minutes, and you will find all the tools you need on site. The exercises are therefore ideal for getting your muscles moving between stiff postures at work. <strong>Tension<\/strong> and pain can be <strong>relieved<\/strong> immediately. Try them out right now!   <\/p>\n<p>For <strong>comprehensive and lasting treatment<\/strong>, book an <strong>appointment with our physiotherapists<\/strong> or occupational therapists in Adlershof (prescription required): When it comes to relieving tension, contact our professional physiotherapy and\/or osteopathy team. Our occupational therapy team is responsible for ergonomic behavior in the workplace. <\/p>\n<a href=\"\/therapie\/termin\" target=\"_blank\" class=\"button primary gradient-therapie m-l-50 m-b-40\" rel=\"noopener\" >\n\t\t<span>Book an appointment<\/span>\n\t<\/a>\n\n<div class=\"video video-fit mb\" style=\"padding-top:56.25%;\"><p><iframe loading=\"lazy\" title=\"Effektive \u00dcbungen gegen Verspannungen im Schulter- &amp; Nackenbereich\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/D7ZiaE_aTrA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<h3>Sustainably relieve shoulder and neck tension<\/h3>\n<p>Do these exercises regularly to improve your results and prevent tension. As a reminder, you can print out the exercises here and post them visibly near your workstation: <\/p>\n<p class=\"m-l-50\"><a class=\"dib color-therapie pdf lh1 p-l-30\" href=\"\/pdf\/Schulter-Nacken-%C3%9Cbungen.pdf\" target=\"_blank\" rel=\"noopener\">Shoulder and neck exercises.pdf<\/a><\/p>\n<p>Regular <strong>muscle relaxation<\/strong> is also useful for your well-being. Treat yourself to small, active breaks and you will soon realize that you are doing yourself some good. A varied mix of postures and movements also helps you to stay <strong>alert and focused<\/strong> during your tasks, reduce stress and avoid transferring inner tension to your muscles.  <\/p>\n<div class=\"is-divider divider clearfix\" style=\"max-width:100%;height:1px;\"><\/div>\n<p>The video was produced in collaboration with our partner <a href=\"http:\/\/www.r%C3%BCcken.net\" target=\"_blank\" rel=\"noopener\">www.r\u00fccken.net<\/a>. If you want to learn more about the causes, symptoms and cures of neck pain, you can find an excellent resource article here: <\/p>\n<p class=\"m-l-50\"><a href=\"https:\/\/www.ruecken.net\/nackenverspannung-verspannter-nacken\/\" target=\"_blank\" rel=\"noopener\">&#8221; https:\/\/www.ruecken.net\/nackenverspannung-verspannter-nacken<\/a><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>With these 3 exercises, you can relieve tension at work in 5 minutes<\/p>\n","protected":false},"author":1,"featured_media":5171,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[41,1,42],"tags":[],"class_list":["post-5688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-network","category-nicht-kategorisiert","category-therapy"],"modified_by":null,"publishpress_future_action":{"enabled":false,"date":"2026-10-24 15:51:09","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/posts\/5688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/comments?post=5688"}],"version-history":[{"count":1,"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/posts\/5688\/revisions"}],"predecessor-version":[{"id":5691,"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/posts\/5688\/revisions\/5691"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/media\/5171"}],"wp:attachment":[{"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/media?parent=5688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/categories?post=5688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aviva.berlin\/en\/wp-json\/wp\/v2\/tags?post=5688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}