Posture and back: exercises for desk sitters

The German office sits on average 7.5 hours — the back pays. Enemies: head forward (+5 kg load per 2.5 cm!), rounded shoulders, tilted pelvis. Mini routine at the desk: "pull up through the crown" → shoulders back-down ×10 → seated "cat" (arch/round ×8) → torso twists → stand and walk 2 min. The 30/30 rule: every 30 minutes, 30 seconds of movement. The chair is not the enemy — stillness is.

• ●Screen at eye level — a phone held low puts ~20 kg on the neck
• ●Stand up for every call — phone-walking
• ●The lower back loves support: a rolled towel in the lumbar curve