{"id":7127,"date":"2025-08-07T19:42:35","date_gmt":"2025-08-07T17:42:35","guid":{"rendered":"https:\/\/leko.service.th-nuernberg.de\/owl\/?post_type=artikel&#038;p=7127"},"modified":"2025-09-15T14:12:56","modified_gmt":"2025-09-15T12:12:56","slug":"desk-workout-painless-writing","status":"publish","type":"artikel","link":"https:\/\/leko.service.th-nuernberg.de\/owl\/en\/artikel\/desk-workout-painless-writing\/","title":{"rendered":"Desk Workout: Painless Writing"},"content":{"rendered":"<div id=\"arbeitszeit-und-arbeitsplatz-bewusst-gestalten\" class=\"headline has-icon\">\n<div class=\"icon\"><img decoding=\"async\" class=\"attachment-small size-small\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/computermitowlrot.png\" \/><\/div>\n<h2>Consciously shaping your working time and workspace<\/h2>\n<\/div>\n<p>Creating a pleasant writing environment and planning your writing time can help you stay mentally and physically healthy while writing \u2013 and keep going. Here are a few tips:<\/p>\n<ul>\n<li>Set up your workspace ergonomically. Sit upright with your feet flat on the floor. Rest your forearms comfortably on the desk. Keep your head up and your gaze straight ahead.<\/li>\n<li>Make sure you can look at the screen comfortably: A screen set too high or too low can cause tension.<\/li>\n<li>Monitor your posture: If you find yourself hunching forward or slouching, it&#8217;s time for a change. Maybe you can connect a larger monitor and an external keyboard to your laptop? Improvise by sitting on cushions or placing books under your laptop.<\/li>\n<\/ul>\n<div class=\"zitat merksatz\">\n<div class=\"icon\"><img decoding=\"async\" class=\"attachment-large size-large\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/einausrufezeichenlila-1456x1280.png\" \/><\/div>\n<div class=\"zitat_inner\"><cite class=\"text\">Short, regular breaks help you stay focused. Have you heard of the <a href=\"\/owl\/artikel\/die-pomodoro-technik-mit-der-zeit-arbeiten\">Pomodoro Technique<\/a>?<\/cite><\/div>\n<\/div>\n<div id=\"in-bewegung-bleiben\" class=\"headline has-icon\">\n<div class=\"icon\"><img decoding=\"async\" class=\"attachment-small size-small\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/personmitkopfhoerernblau.png\" \/><\/div>\n<h2>Keep moving<\/h2>\n<\/div>\n<p>Even the best sitting posture becomes unhealthy over time. So add some variety. If you&#8217;re writing while seated, you could read lying down, organize your notes in a squat, attend online meetings standing up, or go for a walk while on the phone.<\/p>\n<p>Create opportunities for balance: To relax, plan a nap, try meditation, or use online\/offline relaxation tools. Get moving through sports or with friends \u2013 or simply take a walk during lunch. Do exercises during breaks, take the stairs instead of the elevator, ride your bike to run errands.<\/p>\n<div class=\"zitat merksatz\">\n<div class=\"icon\"><img decoding=\"async\" class=\"attachment-large size-large\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/einausrufezeichengruen-1456x1280.png\" \/><\/div>\n<div class=\"zitat_inner\"><cite class=\"text\">Drinking enough fluids also supports a healthy back \u2013 water nourishes your spinal discs.<\/cite><\/div>\n<\/div>\n<div id=\"kleine-bungen-fr-zwischendurch\" class=\"headline has-icon\">\n<div class=\"icon\"><img decoding=\"async\" class=\"attachment-small size-small\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/tablettmitstiftgelb.png\" \/><\/div>\n<h2>Mini workouts throughout the day<\/h2>\n<\/div>\n<p>The following exercises can be done anytime \u2013 while thinking or during a break:<\/p>\n<div class=\"zitat merksatz\">\n<div class=\"icon\"><img decoding=\"async\" class=\"attachment-large size-large\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/einausrufezeichenrot-1456x1280.png\" \/><\/div>\n<div class=\"zitat_inner\"><cite class=\"text\">These exercises should never feel painful. If you experience problems, take a break and seek medical advice if things don\u2019t improve after a few days.<\/cite><\/div>\n<\/div>\n<div class=\"headline\">\n<div class=\"icon\"><\/div>\n<h3>Eye relaxation<\/h3>\n<\/div>\n<ul>\n<li>Focus on objects at different distances, especially far away.<\/li>\n<li>Move your eyes in different directions without turning your head.<\/li>\n<li>Consciously close your eyes for a few breaths.<\/li>\n<\/ul>\n<div class=\"headline\">\n<div class=\"icon\"><\/div>\n<h3>Torso and spine \u2013 strength and mobility<\/h3>\n<\/div>\n<ul>\n<li>Circle your shoulders, raise them to your ears, and let them drop.<\/li>\n<li>Stretch your arms to the sides and rotate your palms forward and backward as far as you can.<\/li>\n<li>Stretch your neck muscles: Tilt your head toward one shoulder while pulling the opposite shoulder downward. Breathe deeply and stay relaxed \u2013 hold for 20 seconds, then slowly release. Don\u2019t forget the other side!<\/li>\n<\/ul>\n<div class=\"headline\">\n<div class=\"icon\"><\/div>\n<h3>Legs<\/h3>\n<\/div>\n<p>If you sit a lot and often cross your legs, it can restrict blood flow. Try to stand up frequently.<\/p>\n<ul>\n<li>Switch between standing on your heels (stretches) and on your toes. This strengthens your calf muscles and supports blood circulation.<\/li>\n<li>Bend and stretch your legs while sitting (10x per side).<\/li>\n<li>Stand on one leg. If you can balance well, move the free leg in different directions.<\/li>\n<\/ul>\n<div class=\"two-col\">\n<div class=\"column\">\n<div class=\"headline\">\n<div class=\"icon\"><\/div>\n<h3>Stretching and yawning<\/h3>\n<\/div>\n<ul>\n<li>Stretch and move whenever you feel the need. It helps prevent tension, stimulates circulation, and supports concentration.<\/li>\n<li>Feel free to make funny faces \u2013 just remember to turn off your camera during video calls.<\/li>\n<\/ul>\n<\/div>\n<div class=\"column\">\n<div class=\"figure\">\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large size-large\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/dehnen.png\" alt=\"\" width=\"501\" height=\"814\" \/><\/p>\n<div class=\"caption\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"headline\">\n<div class=\"icon\"><\/div>\n<h3>(Self-)Massage<\/h3>\n<\/div>\n<p>Don\u2019t wait until it hurts: Mild tension in your neck or jaw can often be relieved through self-massage. Giving your face a gentle rub or squeezing your arm can be invigorating. For your back, a foam roller might help.<\/p>\n<div id=\"hufig-gestellte-fragen\" class=\"headline has-icon\">\n<div class=\"icon\"><img decoding=\"async\" class=\"attachment-small size-small\" src=\"https:\/\/leko.service.th-nuernberg.de\/owl\/wp-content\/uploads\/zweifragezeichenlila.png\" \/><\/div>\n<h2>Frequently asked questions<\/h2>\n<\/div>\n<div class=\"faq_wrapper\">\n<h3 class=\"faq question\">What helps after sitting for a long time?<\/h3>\n<p class=\"faq answer\">Short fitness workouts, stretching, and yoga. It also helps to regularly integrate movement into your daily routine and stand up frequently.<\/p>\n<h3 class=\"faq question\">How can I prevent my writing becoming a pain in the neck (literally)?<\/h3>\n<p class=\"faq answer\">While working, be sure to move for five minutes every hour.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Consciously shaping your working time and workspace Creating a pleasant writing environment and planning your writing time can help you stay mentally and physically healthy while writing \u2013 and keep going. Here are a few tips: Set up your workspace ergonomically. Sit upright with your feet flat on the floor. Rest your forearms comfortably on \u2026<\/p>\n","protected":false},"author":17,"featured_media":5251,"menu_order":123,"template":"","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"artikel_category":[1292],"artikel_post_tag":[1383,1389,1381,1387,1385],"fakultaet":[1232,1332,1236,1240,1269,1272,1340,1242,1336,1231,1275,1234,1246],"arbeitsart":[1310,1251],"class_list":["post-7127","artikel","type-artikel","status-publish","has-post-thumbnail","hentry","artikel_category-organisation-motivation","artikel_post_tag-break","artikel_post_tag-fitness","artikel_post_tag-relaxing","artikel_post_tag-writing-tips","artikel_post_tag-yoga","fakultaet-ac-en","fakultaet-amp-en","fakultaet-ar-en","fakultaet-bi-en","fakultaet-bw-en","fakultaet-d-en","fakultaet-efi-en","fakultaet-in-en","fakultaet-mb-vs-en","fakultaet-soh","fakultaet-sw","fakultaet-vt","fakultaet-wt","arbeitsart-hausarbeit-en","arbeitsart-masterarbeit-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Desk Workout: Painless Writing - Online Writing Lab<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/leko.service.th-nuernberg.de\/owl\/en\/artikel\/desk-workout-painless-writing\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Desk Workout: Painless Writing - Online Writing Lab\" \/>\n<meta property=\"og:description\" content=\"Consciously shaping your working time and workspace Creating a pleasant writing environment and planning your writing time can help you stay mentally and physically healthy while writing \u2013 and keep going. 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