After-Work Workout: Wind Down After a Long Day

Counteract typical office-related ailments.

Time

20 minutes
8 exercises

Let’s get started with your after-workout

Improve your hip mobility.

Couch Stretch

Kneel in front of a BLACKROLL®, a couch, or a chair and place the instep (top of your midfoot) on the edge. Slide your knee as close to the roll or couch as possible.

Extend your hip and keep your upper body upright. Feel the stretch on the front of your thigh and in your hip flexor area. To deepen the stretch, lean back. Alternatively, you can raise your arm on the side where your leg is behind you.

Tip: Make sure your pelvis is tilted backward. You can achieve this by tightening the glute of your back leg while simultaneously lifting the front part of your hip on that side. You’ll immediately feel the stretch intensify in your hip flexor area.

Product

Standard

Sets / Seconds

1 / 60

Body part

Unterkörper, Hips

Training Goals

Loosen up your glutes after sitting for long periods at the office or while working from home.

Loosen up the front of your thighs after work.

Activate your gluteal muscles with the single-leg hip raise. These muscles are often underactivated from prolonged sitting.

After sitting for a long time in a forward-leaning position, mobilize your shoulders and open your chest.

Engage your lower back to maintain an upright posture in the office and while working from home.

Mobilize your thoracic spine.

Strengthen your back muscles.

Dangers of Prolonged Sitting

If you sit for more than 42 hours a week, your risk of mental health disorders can increase by 31%.

Resistance band

Super Band

Available in multiple variants

€24.90

Foam roller

Standard

Available in multiple variants

from€29.90

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