po wyzwaniu PL.mp4

Build a firm, feminine physique and feel absolute confidence–from rounded glutes to lean thighs.

Your path to shapely and strong legs

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Strong is the New Sexy: Legs & Butt

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Do you do office work? Do you spend a lot of time in front of the computer?
The series “Office Fitness" is for you!

You will find exercises to strengthen the spine and back, relax the body, as well as tips and advice on how to take care of yourself while spending long hours at your desk.

Office Fitness

If you often complain of back pain then this video is for you. 

Do you feel that your body strains excessively during prolonged work in front of the computer? The cause of these ailments may be, for example, working in an unergonomic position. From this video you will learn how to organize your workspace so that it is comfortable and healthy for your body.

Thanks to this video, you will answer the questions: 
How to properly position the monitor?
How to choose the right mouse?
What keyboard will be best for you?

The Office Fitness series is for you if you spend long hours at work in one position; at the computer, perform repetitive activities that can lead to injuries and arthritis, need quick muscle relaxation, want to quickly reduce stress and take care of proper posture.

An exemplary workplace - tips from a physiotherapist

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Do you ever wonder how many hours a day you spend sitting? 

Today, most of us lead sedentary lifestyles - we sit at our desks at work, on public transportation, at the coffee shop, on the couch at home. Unfortunately, this does not benefit our health. 
This video is for people who do their work in front of a computer and want to learn how to prevent painful ailments caused by a sedentary lifestyle.

With this video you will answer the questions: 
How to sit properly in front of the computer?
What activities to do during breaks from work?
How to sit on an exercise ball?
Exercises on a gym ball.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive activities at work, and make you feel better - both at work and after work.

How to sit in front of a computer?

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Do you know how to properly take care of your immunity?

In this video, you'll learn how to support the functioning of your immune system with the inclusion of the right foods in your diet, and how to eat to avoid getting sick and enjoy full strength and vitality.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make sure you feel better - both at work and after work.

Defend yourself! How to take care of your immunity?

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Do you know how to support your brain function? 

In this video you will learn how to support your nervous system with available Super Foods and how to increase the antioxidant and nutritional potential of your diet.

The Office Fitness series is for you if you spend long hours at work in one position; at the computer, perform repetitive activities that can lead to injury and joint degeneration, need quick muscle relaxation, want to reduce stress quickly and take care of proper posture.

Brain Super Foods - how they support our memory and concentration

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What should a healthy breakfast look like? 

In this video, you'll learn how to properly compose a breakfast to be healthy and meet your needs. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Ideas for a healthy breakfast

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Smoothies and healthy smoothies can have a positive impact on brain function and overall health.

In this video you will learn how to support your brain and nervous system function with healthy smoothies and shakes.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Liquid energy for the brain - cocktails and smoothies

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If you are experiencing discomfort in your back after a long day at work, this practice is for you.

Remember that if you are experiencing pain long-term you should consult a doctor or physiotherapist. 
The exercises shown in this video will help you take care of your spine and alleviate or prevent unpleasant sensations in the back area.  

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Relaxation for a sore back

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What to do to avoid hunchback?

In this video, you will learn how to ensure proper spinal mobility, reduce stiffness, and how to take preventive action in the occurrence of pain. All these ways will make it easier for you to stop humping. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

How to stop slouching?

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Want to take care of your neck and neck muscles? This video is for you.

Increasingly, our head is extended forward and slightly bent, putting an extra 25kg of strain on our spine. This happens because of the unnatural positions we adopt while working sitting.
If you suffer from neck stiffness and reduced mobility in the cervical region, watch this video. The exercises presented in it will help you combat these ailments.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Take the weight off your neck

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If you need a way to relax your leg muscles this video is for you.

Sitting or standing in one position for long periods of time makes your legs tire quickly and often swell. To relax your muscles and relieve pain, it's a good idea to get regular self-massage. The video shows techniques for this type of massage, which include thighs (cellulite reduction), calves (improved circulation) and feet (muscle relaxation).

How to prepare for a self-massage? Warm up a candle, then wait 20 minutes for the wax to turn into a pleasantly warm oil. Choose a comfortable outfit that uncovers your legs so you can freely perform the massage.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Self-massage candles for tired legs

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Do you know what body brushing is and how to perform it?

Body brushing is a procedure that is great for the appearance of the skin - it helps fight cellulite, firms the skin and improves circulation. To perform it, of course, you need a special brush and knowledge of the proper techniques. From this video you will learn how to brush your body step by step, using the techniques shown. The self-massage includes the face, décolletage, arms, abdomen, back and legs.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Body brushing step by step

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Do you feel that your legs are heavy and swollen, and everyday activities make it difficult for you? 

If your answer is yes, be sure to watch this video. The most common cause of swelling on the legs is prolonged sitting or standing work. It is also often accompanied by calf cramps, spider veins, pressure soreness, pain during movement and restless legs syndrome. 

How to get rid of these discomforts? One way is physical activity, so a set of specially prepared and presented in the video exercises will help you fight swollen legs. All you need to perform them is a small space, comfortable clothes and a chair to arrange your legs higher.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Exercises for swollen legs

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If you are struggling with neck and neck pain this practice is for you.

Neck and neck pain are caused by sedentary lifestyles, poorly performed exercises and degeneration of the spine in the cervical region, among other things. Tight neck and neck muscles will cause headaches and dizziness, neck stiffness and also pain in the upper limb. 

If you want to prevent or stop these ailments, it's worth spending several minutes a day doing simple exercises. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Neck pain - simple exercises

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If your legs are sluggish, sore and swelling after a long day at work - this video is for you. 

Body brushing is a well-known procedure using a special brush. However, in order to be effective, it must be done correctly, with the right techniques. Careful massage has many benefits - including moisturizing the skin, improving blood circulation and reducing swelling. If your legs need relaxation after a long day, be sure to watch this video.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Brushing your legs to improve circulation

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If you are feeling muscle fatigue and tension and would like to relax your body this video is for you.

Dry brushing is a relaxing treatment that you can do yourself in the comfort of your home. It will help you reduce cellulite, firm your skin, reduce muscle tension and relax your mind - so it's a great addition to your evening spa.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

How to dry brush your body?

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This practice is for you if you want to firm your skin. 

Are you looking for an effective way to get rid of loose skin on your abdomen? Do you want to firm it and eliminate cellulite? 

The tips in this video will help you reduce the appearance of stretch marks, shape your waistline and improve skin elasticity.
See what techniques will work for brushing your abdomen and how to perform them correctly.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Abdominal brushing to tighten the skin

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If you do office work and spend long hours behind a desk this resource is for you. 

Correctly adjusting your chair will help you avoid such ailments as back pain, numbness in your legs, and a feeling of tension in your body. To make your work safe and healthy, it's helpful to know which chair will be best for you and how to set it up to feel comfortable.

From this video you will learn: 

* What are the functions of office chairs?
* How to set them up correctly?
* What are the characteristics of a good office chair?
* How to adjust an office chair to suit your needs?

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

How to set up an office chair?

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This practice is for you if you need relaxation. 

From this video you will learn how to relax tense shoulder, neck and neck muscles. You will learn special techniques that have a relaxing effect on the body and are great for eliminating the negative effects of stress.

The benefits that massage provides:

* relaxes and relaxes,
* helps get rid of tension in the body,
* contributes to increased concentration,
* gives relief from headaches and neck stiffness.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

Neck massage at work and after work

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This video is for you if you work in a sedentary position. 

Did you know that a great alternative to sedentary work is to work standing up? By changing your position, you force your body to move more. 

By doing so, you relax tight muscles, relieve pressure on compressed internal organs, and simply get more exercise.

From this video you will learn:

* how to stand properly,
* how to work at an electric desk,
* how to organize a place for standing work.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Working in a standing position - how to do it?

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If you are a person who does office work on a daily basis and spends hours sitting, this video is for you. 

How do we organize the workplace to make it comfortable for our bodies? What is the best position for work? 

From this video you will learn:

* what an active workspace is,
* what accessories are necessary to create an active workspace,
* what active standing work looks like,
* what characterizes active work in a sitting position.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

A way to have an active workplace

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This resource is for you if you spend a lot of time in a sitting position. 

Sitting on a ball is a good way to change your sitting position while working.
The exercises in the video will help take care of your spine, eliminate pain and discomfort caused by sitting for long periods of time. They will stretch your body and reduce tension. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Ball exercises at the desk

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This video is for you if you spend a lot of time in a sitting position. 

The exercises presented in the video will help any woman strengthen her pelvic floor muscles, reduce tension and avoid female ailments. 

Exercises performed in a sitting position. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

Pelvic floor exercises - for every woman

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This video is for you if you do office work. 

The exercises presented in the video will help you avoid a condition such as golfer's elbow, or help eliminate it when it occurs, and reduce pain and discomfort in the wrist and forearm area.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Rolling hands - golfer's elbow

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This video is for you if you spend a lot of time behind a desk. 

The exercises in the video will help eliminate the pain and discomfort of sitting for long periods of time, strengthen your body and take care of your joints. They will also help prevent injuries.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Balance exercises with a sensorimotor cushion

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This video is for you if you do office work. 

The exercises shown in the video will help you avoid a condition like tennis elbow, or help to alleviate it when it occurs, and reduce pain and discomfort in the wrist and forearm area. 

To perform the exercises you will need: 

- A small roller 
- Exercise tape 
- A massage ball

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Rolling hands - tennis elbow

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This video is for you if you want to take care of your feet. 

The exercises presented in the video will help you avoid pain, reduced mobility in the ankle joint, toe stiffness or flat feet. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of your well-being - both at work and after work.

Healthy feet - exercises without equipment

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This video is for you if you suffer from discomfort in the foot area. 

The exercises presented in the video will help with fatigue or reduced mobility in the ankle joint, pain and discomfort caused by wearing uncomfortable shoes. 

To perform the exercises you will need: 

- A small roller 
- A massage ball
- A mat
- A comfortable outfit
- A bit of space 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by repetitive tasks at work, and ensure a better sense of well-being - both at work and after work.

Self-massage with a ball or roller for tired feet

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This video is for you if you are experiencing wrist pain. 

Do you do office work? Do you use a mouse much of the time? Do you suffer from carpal tunnel syndrome? 
This video is for you. 

The exercises shown in the video will help relieve pain or discomfort in the wrist area. You will also learn what carpal tunnel syndrome is and how to deal with it. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Carpal tunnel syndrome - top exercises

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This material is for you if you spend a lot of time in a sitting position. 

Do you do sedentary work on a daily basis? Do you feel that your hips are strained after a long day?
If you experience hip pain and discomfort while sitting, this video is for you. 

The first part of the video is devoted to theory - you will learn, among other things, what happens to your hips when you sit too long. In the second part, however, a physiotherapist will present practical exercises. 

For some of them you'll need a roller.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Sitting destroys your hips - theory and practice

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This video is for you if:

You spend long hours at work in one position, at a computer
You perform repetitive activities that can lead to injuries and joint degeneration
You don't have time to work out after work and need a quick muscle relaxation
You want to reduce stress quickly
You want to take care of proper posture

A well-organized workplace is not only about the correct positioning of your chair or monitor, but also about proper lighting. 
Remember to have access to natural light while working - it's a good idea to occasionally take your eyes off the screen and look out the window.  

The Office Fitness series will help:
Reduce stress
Reduce tension pains
Ensure proper posture
Reduce pain caused by performing repetitive tasks at work
Ensure better well-being at work and after work

From the video you will learn:
* what luxes are,
* how to check if your workplace is properly lit,
* how to position your monitor in relation to the light.

How to adjust lighting in the workplace?

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This resource is for you if you spend a lot of time in a sitting position. 

Sitting on a ball is a good way to change your sitting position while working.
However, there are some rules you should know about before you decide to use a gym ball. 

If you are a person who works long hours at a desk and are looking for ideas for a healthy break at work, this video is for you. 

From the video you will learn:
* whether sitting on a gym ball is worth it,
* how to sit on it properly,
* how to relax your body after a long day of work - presentation of positions.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive activities at work, and take care of a better mood - both at work and after work.

Sitting on a ball - is it harmful or helpful?

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This practice is for you if you are affected by the problem of teeth clenching. 

Do you suffer from trismus? 
Do you feel pain in your temporomandibular joints? 
Do you grind your teeth at night? 

In this video, a physiotherapist will present exercises that will help you relax your muscles and thus get rid of your teeth clenching problem.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Teeth clenching - exercises that will help you get rid of the problem

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This video is for you if you spend long hours behind a desk. 

Yoga in a shirt is a suggestion of exercises that you will do without dressing up in sportswear and unfolding your mat. 

You'll stretch your bones, stretch tense muscles and recharge with good energy in minutes!

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Yoga in a shirt

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This practice is for you if you are concerned with the problem of tired eyes. 

Work, especially office work that requires spending long periods of time in front of a monitor or smartphone screen, strains your eyesight.

Regular exercise properly moisturizes them and improves the quality of vision. 
The video presents exercises that will relax and regenerate your eyes.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

Exercises for tired eyes

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This practice is for you if you are affected by the problem of tired eyes. 

Are your eyes tired, dry and burning? 
Strained eye accommodation, that is, staring closely at a point, sharpening the image, is detrimental to your vision. After a day of using a computer screen or phone, the eyes need to recover. 

Regular training of the eyes is as important as training the whole body. 
Learn about simple and effective ways to do so, which we present in this video. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Eye yoga

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This practice is for you if you need temporary tranquility. 

Meditation between meetings is a recording that will help you control your breathing and quiet your thoughts for a while. It will make you feel better, your good energy will return and you will be ready to do more. 

You can listen to the recording whenever you need it. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of your well-being - both at work and after work.

Meditation between meetings

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This video is for you if you spend long hours behind a desk. 

Break-Stretch is a suggestion for exercises that you will do without dressing up in a sports outfit and laying out your mat. 

You'll stretch your bones, stretch tense muscles and recharge with good energy in minutes!

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

Break from work - stretching

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This resource is for you if you are affected by the problem of tired eyes. 

Do you spend a lot of time in front of computer and smartphone screens? 
Staring at the screen for a long time adversely affects the quality of our eyesight. 

If you feel that after a long day of work your eyes are tired, dry and sore, this video is for you.

From this video you will learn: 

* What happens to the eyes when working at the computer?
* How eye problems are linked to tension headaches.
* How to take care of your eyesight.
* How to perform eye gymnastics. 
The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

How to take care of your eyes at the computer?

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This material is for you if you have sleep problems. 

Are you one of those people who browse the Internet just before bedtime? 
Do you wake up sleepless in the morning?
Do you feel that the quality of your vision has significantly deteriorated? 
This video will help you understand how blue light worked and why it is harmful to your eyes. 

You'll also learn how good habits affect the quality of your sleep and what role melatonin plays. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

How blue light works - the impact of screens on sleep

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If you are experiencing pain complaints associated with frequent use of a computer mouse this resource is for you. 

Learn how to properly position your body when using a computer mouse and avoid ailments such as neuralgia, hand stiffness and wrist pain. 


The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Are you sure you can use a computer mouse?

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This practice is for you if you need to relax your hands. 

Do you feel that your hands are tired from long work at the computer and their skin is dry? A relaxing hand self-massage with a candle is sure to bring relief. This is also a suggestion for those who often have frozen or tense hands.

You will learn 6 techniques that you can perform at home. 
Create your own home spa and enjoy moisturized skin and relaxed hand muscles.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by repetitive tasks at work, and make you feel better - both at work and after work.

Relaxing self-massage with glowing hands

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This practice is for you if you want to relax your facial muscles. 

Do you feel that something is missing in your daily care? 
Are you familiar with the facial massage roller, but don't know how to use it? 

In this video you will learn practical tips to perform your self-massage correctly and get satisfactory results. The techniques presented in the video will help you get rid of swelling and relax your facial muscles. 

Before you start massaging your forehead, eye area and cheeks, cleanse your face thoroughly.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Facial self-massage with a roller

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This practice is for you if you need to relax your hands. 

Tense and tired hands are often the result of, among other things, prolonged work in front of a computer, inappropriate accessories (mouse, keyboard) and improper sitting position. 

In this video, physiotherapist Kinga Sobiecka will present exercises that will help you relax your hands, get rid of tension and reduce the risk of injury. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Hand self-massage with a ball

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This video is for you if you are experiencing wrist pain. 

Do you do office work? Do you use a mouse much of the time? Do you suffer from carpal tunnel syndrome? 
This video is for you. 

The exercises shown in the video will help relieve pain or discomfort in the wrist area.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

How to rehabilitate your wrist without costs?

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This practice is for you if you want to take care of your skin and eliminate wrinkles. 

The techniques shown in the video are an effective way to increase facial skin elasticity and firm it. Say goodbye to wrinkles - hello to natural radiance! 

Remember to cleanse your skin thoroughly before the massage.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Facial self-massage with a gua-sha stone for beautiful skin

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This workout is for you if you want to take care of your spine. 

These are peaceful strengthening and stretching exercises that will make it easier to perform daily activities and improve your posture. You will strengthen your abdominal, buttock and back muscles. Your spine will thank you. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.


Healthy spine. Exercises for beginners.

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This workout is for you if you spend long hours at your desk. 

In this video you will find 14 simple exercises that you can do anywhere and you don't need any accessories to do it.

Oxygenate your body, relax your muscles and reset your head in 15 minutes! 

The series Office Fitness will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.


Simple desk exercises in 15 minutes

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If you have free time and your body needs exercise, this video is for you!

Just 10 minutes is enough to wonderfully stretch your body and give your head a rest. Are you a person who does mental work and works 8-9 hours a day in a sitting position? 

This video contains 7 simple exercises that you can do anywhere and you don't need any accessories. It's time for the best lunch break ever - simple exercises that will relax you and increase the efficiency of your work.

The Office Fitness series will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Simple desk exercises in 10 minutes

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If you have free time and your body needs exercise, this video is for you!

Our body needs exercise to stay healthy. Changing your position while sitting is something that should become a habit. 

This training consists of 9 exercises that will improve blood circulation and oxygenate your body in 5 minutes, it is a proposition for everyone working in a steady position. The exercises have been prepared so that you can perform them anywhere, without leaving your desk. You don't need a mat or a change of clothes.

The Office Fitness series will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Simple desk exercises in 5 minutes

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This training is for you if you want to start your day actively!

A morning workout to wake up your body is the basis for a good start to the day! Thanks to it, you will gain positive energy for the whole day and prepare your body for long hours of work in front of the computer. A side effect of training is increased efficiency and a creative mind!

Here are 12 exercises to move your whole body. Prepare a mat, comfortable clothes, some space and get to work!

The Office Fitness series will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Morning exercises

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If you spend long hours at a desk, training is for you.

Do you perform your duties at work mainly while sitting? Do you experience back pain caused by prolonged sitting? We have prepared a set of chair exercises for you that will help you quickly stimulate and stretch your body. You don't even have to leave your desk. Chair yoga will strengthen your body and clear your mind, and you will gain energy for the whole day.

The Office Fitness series will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Chair yoga

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If you want to learn breathing techniques to calm down, this video is for you!

The three breathing techniques you will learn in this video will help you release tension from your body and calm your mind. The exercises can be performed by anyone who needs immediate relaxation. Before starting the exercises, prepare comfortable clothes and a pillow or blanket to set a comfortable sitting position.

The video contains 3 breathing techniques:
Technique No. 1 – balanced and deep breathing,
Technique No. 2 – ujjayi breathing (deep breathing with sound),
Technique No. 3 – Alternate Nose Breathing – Nadi Sodhana.

The Office Fitness series will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Breathing techniques for calming down

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Are you looking for a solution to tension headaches? This video is for you!

The video presents effective exercises that help prevent and treat tension headaches. The exercises are aimed at people who work in front of a computer, experience stress and complain of tension headaches. During training, it is worth taking care to relax the muscles and perform the exercises calmly and slowly.

The training consists of three parts:
1. Shoulder exercises:
shoulder circulation,
lifting and lowering the shoulders.
2. Neck exercises:
neck stretching in 5 directions,
neck circulation,
neck elongation.
3. Upper body exercises:
side bends of the torso,
opening the chest.

The Office Fitness series will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

How to deal with tension headaches

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If you have 15 minutes to spare and want to relax, this video is for you!

Relaxation in 15 minutes is an exercise proposal for everyone who wants to relax after a long day at work. Gentle yoga exercises will improve your well-being, help you get rid of negative thoughts from your head and relax your tense and stressed body. To exercise, you will need a mat, comfortable clothes, a blanket or pillow and a piece of space.

Relaxation in 15 minutes includes 9 exercises:
- exercise 1 - deep breathing in a comfortable sitting position,
- exercise 2 – neck relaxation,
- exercise 3 - warming up and stretching the shoulders in a kneeling position,
- exercise 4 – child's position,
- exercise 5 – hip relaxation,
- exercise 6 – relaxation of the legs and spine,
- exercise 7 – cobra position,
- exercise 8 – downward facing dog,
- exercise 9 – relaxation while lying on your back.

The Office Fitness series is for you if you spend long hours at work in one position, at the computer, perform repetitive activities that may lead to injuries and joint degeneration, need quick muscle relaxation, want to quickly reduce stress and take care of proper body posture.

Relaxation in 15 minutes

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If you have some free time and want to relax, this movie is for you!

Relaxation in 10 minutes is a slightly longer exercise option for everyone who wants to relax after a long day at work. Yoga exercises will improve your well-being, help you relax tense muscles and calm your mind. To exercise, you will need a mat, comfortable clothes, a blanket or pillow and a piece of space.

Relaxation in 10 minutes includes a set of 8 exercises:
- exercise 1 - deep breathing in a comfortable sitting position,
- exercise 2 – neck relaxation,
- exercise 3 - moving the shoulders and chest,
- exercise 4 – child's pose with twists,
- exercise 5 – sphinx position,
- exercise 6 – relaxation for the upper back,
- exercise 7 – relaxation for the lower back while lying down,
- exercise 8 – banana position.

The Office Fitness series is for you if you spend long hours at work in one position, at the computer, perform repetitive activities that may lead to injuries and joint degeneration, need quick muscle relaxation, want to quickly reduce stress and take care of proper body posture.

Relaxation in 10 minutes

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If you want quick relaxation, this movie is for you. 

Relaxation in 5 minutes is a short but effective way to relax your body after a long day of work. Yoga exercises will improve your well-being, help you relax tense muscles and calm your mind. To exercise, you will need a mat, comfortable clothes and some space.

Relax 5 minutes is a set of 7 exercises:
- exercise no. 1 - deep breathing,
- exercise no. 2 - neck relaxation,
- exercise no. 3 - moving and relaxing the spine,
- exercise no. 4 – lower back massage,
- exercise no. 5 - leg relaxation,
- exercise no. 6 – happy child position,
- exercise no. 7 - spinal twists.

The series of films ACTIVE IN THE OFFICE will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Relaxation in 5 minutes

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If you want to learn how to perform self-massage for a headache, this video is just for you!

Self-massage for headaches is the prevention and treatment of tension headaches. The practice involves the masseter, temporalis, and capitus tendineae. The treatment does not require olive oil or any lubricants. We perform each movement slowly - from 5 to 10 repetitions.

Self-massage includes 3 techniques:
Technique 1 – involves the rumen,
Technique 2 – involves the temporalis muscle, i.e. the flat muscle on our temples,
Technique 3 – massage of the tendinous cap of the head.

The series of films ACTIVE IN THE OFFICE will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Facial massage for headache

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If you want to learn how to deal with eye pain while working, this video is just for you!

The self-massage shown by the physiotherapist covers the eye area, forehead and suboccipital muscles. It will quickly and effectively stop pain and excessive muscle tension. During the training, you will learn 5 techniques that will help you relax and relax your eyes. The treatment does not require any equipment.

Self-massage consists of the following several steps:
Technique 1 – suboccipital muscles,
Technique 2 – massage around the eye,
Technique 3 – pressure around the eyes,
Technique 4 – frontalis muscle,
Technique 5 – palming.

The series of films ACTIVE IN THE OFFICE will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

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