It’s fall again, days are slow­ly get­ting short­er, and since we’re already past the end of sum­mer, our moti­va­tion to exer­cise is decreas­ing more and more each day. Once we’re back at work we already start dream­ing and secret­ly plan­ning our next trip, espe­cial­ly if the only way we get a glimpse of the sun is through the Insta­gram fil­ters of our friends, who seem to be eter­nal­ly trav­el­ing the Caribbean.  But escapism is not a viable solu­tion, exer­cise is. If we move and espe­cial­ly if we work­out, our body pro­duces endor­phins, which ulti­mate­ly trans­forms our post-vaca­tion-blues into post-vaca­tion hap­pi­ness.

How­ev­er, peo­ple who’ve spent their sum­mer loung­ing at the beach rather than doing lunges should start slow­ly. Run­ning a marathon might not be the ide­al way to start out. Espe­cial­ly peo­ple who work in front of com­put­ers and who suf­fer from pain in their back, neck and shoul­ders can begin with sim­ple exer­cis­es that relieve ten­sion.

A good way to start is to get up every half an hour and take two min­utes to sim­ply straight­en your spine, do some stretch­ing or just walk around the office. But there are many more help­ful mini-work­outs that can improve your gen­er­al well being. Func­tion­al train­ing espe­cial­ly offers a mul­ti­tude of exer­cis­es that are not only easy to inte­grate into your dai­ly rou­tine but also effi­cient­ly tar­get the areas of your body that need improve­ment (insert link to func­tion­al train­ing). You don’t even need pro­fes­sion­al equip­ment. In order to show this we’ve put togeth­er some easy and small func­tion­al train­ing exer­cis­es, which you can prac­tice at home or dur­ing your office lunch break. They’re not only reen­er­giz­ing but also spark moti­va­tion as they inter­rupt your dai­ly rou­tine and there­by allow you to put things into per­spec­tive.



This exer­cise allows you to relieve ten­sion from your shoul­ders. Through mobi­liza­tion, the area around the rib cage opens up which allows you to breathe more freely. Also your neck mus­cles are more relaxed if you per­form this exer­cise reg­u­lar­ly.

Exer­cise Exe­cu­tion

  1. Raise your arms above your head in order to form a “V”.
  2. Keep mov­ing your arms in a uni­form and syn­chro­nous fash­ion.
  3. Make sure your keep your head straight.
  4. Bring your elbows par­al­lel to your body and raise your arms at an angle, in order to form a “W” in the end posi­tion.
  5. Reach out your arms to the side until they form a hor­i­zon­tal line and your body is in a  “T” shape.
  6. Keep your upper arms in this posi­tion and bend your low­er arms in order to form a “U”.

Ini­tial Posi­tion

  1. Place feet in line with your hips.
  2. Hold your upper body upright (lift your ster­num, keep your shoul­ders down and back).
  3. Your abdom­i­nal and gluteal mus­cles should be tense.
  4. The head is aligned with the spine.
  5. Your arms and shoul­ders are relaxed.
  6. Make sure that your knee joints are sta­ble.

Stand­ing Dumb­bell Cobra: Two Arms (Instead of Dumb­bells you can use two 1l bot­tles of water)

This exer­cise strength­ens the mus­cles between your shoul­der blades, which trains your tho­racic spine and helps your upper body to stay bal­anced.

This is what you should pay atten­tion to:

  1. Your legs are in line with your hips.
  2. Your knees are slight­ly bent.
  3. Your trunk mus­cles are con­tract­ed.
  4. Straight­en your upper body (lift your ster­num, keep your shoul­der down and back).
  5. Bend your upper body 45° to the front.
  6. Your arms are slight­ly bent.
  7. The back of your hand is faced toward the front.


  1. Lift your hands slow­ly and syn­chro­nous­ly. Try to raise them as far as pos­si­ble but keep in mind to per­form slow and con­trolled move­ments.
  2. Rotate your arms in order to bring your thumbs into a posi­tion in which they point towards the sky.
  3. Pull your shoul­ders togeth­er.
  4. Your arms should move until they are aligned at shoul­der lev­el, while always remain­ing slight­ly bent.
  5. Bring your arms slow­ly back into the start­ing posi­tion.

Stand­ing Dumb­bell Nar­row Grip Row: Two Arms

This is what you should pay atten­tion to:

  1. Align your legs with your hips.
  2. Your knees are slight­ly bent.
  3. Your trunk mus­cles are con­tract­ed.
  4. Your upper body is straight­ened (lift you ster­num, keep your shoul­der down and back).
  5. Bend your upper body 45° to the front.
  6. Your arms are slight­ly bent.
  7. The backs of your hands are fac­ing down.


  1. Pull both elbows slow­ly and syn­chro­nous­ly upward as high as pos­si­ble, while keep­ing them close to your body.
  2. The upper body remains firm
  3. Move both arms slow­ly and syn­chro­nous­ly back into the start­ing posi­tion.

These exer­cis­es will not only help you to relieve pain from your back, shoul­ders and neck. They will also allow you to spice up your work­day and let’s be hon­est, who doesn’t feel ener­gized after exer­cis­ing?