Four short exercises you can do in the office

Five minutes of easy exercise at your desk can help you prevent bad posture by getting your neck, arms and back moving. These routines, which can be done in your normal work clothes, will leave you feeling fresher and more comfortable.
Sitting at the computer all day can put a lot of strain on your body: your neck gets stiff, your back aches, and your arms feel tired and limp. These four easy exercises will help loosen up your muscles and leave you feeling more relaxed as you tackle the challenges of the office.

Exercise 1

Place your feet hip-width apart, knees slightly bent. Put your hands to the side of your head and bring your elbows together while tilting your head downwards. Then pull the elbows out and towards the back while raising the upper body again. Repeat five to ten times.

Exercise 2

Place your feet hip-width apart, knees slightly bent. Extend the chin forwards so your neck is like a vulture’s. Then pull it back to make a double chin. Repeat five to ten times. Extra tip: When working at the PC, use the “double-chin” pose repeatedly to stretch your back.

Exercise 3

Place your feet hip-width apart, knees slightly bent. Tilt your head to the side until you feel a stretch. Hold this position for 20 seconds, then switch sides.

Exercise 4

First rotate your shoulders forwards. Repeat five to ten times. Then rotate your shoulders back. Repeat five to ten times.

In general, remember to keep moving! While sitting at your desk, change your position as often as possible. It’s already a help if you stand and briefly loosen up while talking on the phone, for example.

Generous contributions toward preventive healthcare and fitness

SWICA rewards your efforts to stay fit and healthy with generous contributions of up to 800 francs* a year towards exercise, nutrition and relaxation (e.g. fitness centres, nutritional advice or massage). Our 24/7 customer service representatives are there to provide advice, no strings attached, via the toll-free helpline: 0800 80 90 80.

*Click here for details of the contribution.

In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.