Moving news for Marzahn-Hellersdorf

Anyone who sits a lot – whether at a desk, in the car or in front of the TV – exposes their body to one-sided strain. Typical consequences are tense muscles, back pain and poor posture, which can also affect your well-being and performance in the long term. The hips, shoulders, neck and back are particularly affected, as they are often either shortened or overloaded due to monotonous sitting. The aim of targeted stretching and mobilization is to stretch the shortened muscles and strengthen the weakened areas. The “crossed syndrome according to Janda” The “crossed syndrome” according to Professor Vladimir Janda describes muscular imbalances that often occur in people with predominantly sedentary jobs. In “upper crossed syndrome”, certain muscle groups (e.g. neck extensors, chest muscles) are shortened and others (e.g. deep neck flexors, lower shoulder muscles) are weakened. This typically leads to: Protruding head Rounded back (increased thoracic kyphosis) Raised, protruding shoulders Tension in the neck and shoulder area Practical stretching exercises for everyday (office) life Just a few minutes a day help to relieve tension and promote mobility: Upper body stretch: While standing or sitting, place one arm over your head and pull it sideways towards the opposite ear. Tilt your upper body slightly in the same direction – this stretches the muscles in the side of your torso. Hold each side for 20 seconds and repeat several times. Back rotation while sitting: Sit upright on the chair, place your hands on the sides of your head and slowly rotate your upper body alternately to the side. Important: Tense your back and stomach slightly and perform the movement slowly. Open the chest muscles: Clasp your hands behind your back, pull your arms down behind you, bring your shoulder blades together and open your chest. Hold for 15-30 seconds, repeat. Stretch the lower back: While seated, cross one leg over the other, grasp the opposite knee and turn your upper body to the side until you feel a stretch. Hold for 30 seconds on each side. Daily routine: 10-15 minutes of stretching per day is enough to alleviate and prevent discomfort.Tips for lasting success It is best to integrate several short sessions a day instead of sitting for long periods at a time. Even small movement impulses such as standing up, stretching or targeted short exercises improve posture and have a positive effect on mood and concentration. EXERCISE RECOMMENDATION: A particularly practical exercise for stretching the back directly at the office chair is the “back rotation while sitting”. Turn to the side on the office chair Sit upright on the front edge of the office chair, feet flat on the floor. Slowly turn your upper body to the right side, your right hand grips the back of the office chair behind your back, your left hand pulls lightly on your right thigh. Hold the twist briefly, continue to breathe consciously and release tension. Then switch to the left side and do the same. Hold for 10-15 seconds on each side and perform 2-3 repetitions. This exercise promotes mobility in the back, loosens tense muscles and is ideal for doing in between workouts without much effort. Always perform stretches slowly; be aware of the stretching stimulus, but never go into the pain.

On Sunday, September 28, 2025, the Bürgerpark Marzahn will once again be transformed into a colorful meeting place for exercise, community and fun. One that particularly promotes the festival: Gordon Lemm, city councillor for schools, sport, youth and families in Marzahn-Hellersdorf. We had the opportunity to talk to Mr. Lemm in a video interview about his motivation, the importance of the movement festival and the hour run.Committed statement for sport in the district Gordon Lemm is full of energy for the day of the event: “The Bewegungsfest is more than just a sporting event. It brings people together, creates encounters and motivates people to be active together. The hour run in particular is a wonderful example of teamwork and togetherness – anyone can take part, whether young, old, a sports beginner or a marathon pro!” Lemm emphasizes how important events of this kind are for the quality of life in the district. They not only promote physical health, but also strengthen social interaction and local commitment. The movement festival attracts visitors with various hands-on activities, sports stations and a colorful stage program. The hour run in particular, in which teams and individual starters collect as many laps as possible for an hour, is the heart of the event. Whether as a sporting incentive, a common goal in a club or just for fun with family and friends – everyone is invited to take part and experience the unique atmosphere. “I cordially invite all citizens to be there on September 28 – as participants, spectators or supporters. Let’s show together how sporty and lively Marzahn-Hellersdorf is!” Gordon Lemm calls out in the interview. In addition to the sporting competition, the festival offers the opportunity to get to know regional clubs and initiatives, find out about offers in the district and get into conversation with others. Food and entertainment are of course also provided. The motto: Together we move the district! Join in and register All information about the hour run, registration and the festival program can be found on the website of the Marzahn-Hellersdorf District Sports Association. Take the opportunity to be part of a moving and active fall day. We look forward to seeing you there – and especially to your sporting efforts in the hour run! https://www.bewegungsatlas.berlin/wp-content/uploads/2025/08/Lemm1_9_16.mp4

Plank exercises – also known as forearm raises – are the absolute classic for an effective full-body workout without equipment. Perfect for your workout at home! Here you can find out how to do planks correctly, what benefits they offer and get a simple exercise to copy. What is a plank? The classic plank is a static exercise in which you hold your body above the floor like a plank – stabilized only by your forearms and toes. The entire body remains tense and in a straight line. Instructions: The forearm support for beginners This is how it works: Lie on your stomach and place your elbows directly under your shoulders.The forearms point forwards, hands flat or clasped on the floor. Place your feet on tiptoe, legs together or hip-width apart. Raise your body so that you are only touching the floor with your forearms and the tips of your toes. Make sure that your back, bottom and legs form a straight line! Keep your head and neck in line with your spine (looking towards the floor). Gently pull your belly button towards your spine and tighten your buttocks. Beginners, for example, start with 3 rounds of 15 seconds each – this is more effective than 45 seconds at a time when the tension decreases. Variation: It’s easier on your knees – place your knees on the floor and keep your upper body as described above. The advantages of Plank exercises Strengthen your core muscles: Planks train your stomach, back, bottom, shoulders and entire core.Improve your posture: A strong core supports a healthy, upright posture in everyday life.Protect your back: Planking specifically strengthens the stabilizing muscles without straining your spine – ideal for preventing back pain.Promote endurance & balance: Planking challenges your muscles and your ability to keep your balance.Increase calorie consumption: Many muscle groups work simultaneously – this burns more calories, even after the workout is over.More flexibility: While planking, you stretch your shoulder, chest and leg muscles. Exercise suggestion: The classic forearm support Challenge: Incorporate the plank into your routines every day – 1 minute a day is enough to notice changes after just one week! Step by step:1. Slowly get into the forearm support position.2. Tense your whole body and keep the tension as even as possible.3. Start with 15-30 seconds and slowly increase.4. Always make sure you perform the exercise correctly (straight back, no sagging!). Tip: Take short breaks if you notice that your form is deteriorating – quality comes before duration.

Do you often feel immobile or don’t enjoy classic sports? Even small movement units can improve your everyday life – and self-defense is the perfect way to start! Why self-defense? Easy to get started: Many techniques are easy to learn and are based on natural movements and reflexes – you don’t need to be a sports professional. Fun factor: The exercises are varied and boost your self-confidence. Every little movement counts and brings a quick sense of achievement. Close to everyday life & together: Many courses or exercises take place in a relaxed atmosphere, without any pressure to perform. You can take part in a relaxed way with friends and grow together. Skills for emergencies: you not only get to know your body better, but also become safer in everyday life and protect yourself at the same time. So you can get started right away: Beginner-friendly exercises: Try simple movements such as release holds, targeted dodges or punches on pads. This will train your agility and coordination – and you’ll quickly experience a small sense of achievement. Use everyday objects: Many techniques can be implemented with keys, umbrellas or even simply with your voice – anywhere and at any time. Have fun together: Look for a self-defense course that is low-threshold and meets your needs. There are suitable offers for many groups, whether young, older or with disabilities. Let yourself be inspired! Every step counts – and self-defense can not only protect you, it’s also great fun! Try it out and discover new sides to yourself. Let yourself be inspired! Every step counts – and self-defense can not only protect you, it’s also great fun! Try it out and discover new sides to yourself.

The Marzahn-Hellersdorf movement network and team members Marco and Kevin visited the DRK family garden at @drkberlinnordost drkberlinnordost and tried out the great “quick trowel” offer! Whether big or small – everyone can get moving and have fun playing table tennis in the open air. Come along, grab a paddle and join in! Highlight: As part of our new series of articles, in which we will be presenting various exercise programs in the district in the future, we have created a short video clip about the Schnelle Kelle! Take a look and experience the action up close. All details about the offer are available from the DRK: www.drk-berlin-nordost.de/schnelle-kelle.html https://www.bewegungsatlas.berlin/wp-content/uploads/2025/07/WhatsApp-Video-2025-07-01-um-11.46.30_63dd7f25.mp4

Squats are one of the most effective exercises for strengthening your leg muscles and lower back. They help you to remain flexible and independent in everyday life, for example when you want to stand up again from a deep seat. With just a few minutes a day, you can significantly improve your strength and stability. ➡️ 3x 10-15 repetitions daily➡️ Strengthens leg muscles & lower back➡️ Important for standing up independently from a deep seat How to do it properly:1️⃣ Feet shoulder-width apart, back straight2️⃣ Squat down slowly, knees not over your toes3️⃣ Sit low, then push up again Keep at it – for more strength and flexibility!

The Marzahn-Hellersdorf exercise network team: working together for more exercise in the district Movement is life – and in the Marzahn-Hellersdorf district, this motto is brought to life every day by the dedicated team of the Movement Network (BNW). The network has set itself the task of motivating people in the district to be more physically active and creating new exercise opportunities together. But who is actually behind this ambitious project? We introduce the team! Who we are – The Marzahn-Hellersdorf movement network The Marzahn-Hellersdorf exercise network is an initiative that promotes more exercise, health and participation in the district. The project is supported by the District Sports Association (BSB) Marzahn-Hellersdorf e.V. in close cooperation with the organizational unit for quality, prevention and coordination (OE QPK) of the public health service. The aim is to reach people of all ages and to create innovative exercise programs together with partners from the sports, health and social sectors. The team at a glance Behind the success of the network is a diverse and committed team from different disciplines. Everyone contributes their individual strengths – together they are the heart of the movement network. Here we introduce our team members (from left to right): Kevin – Networker for social media Kevin is a social worker and student of social work. As a social media networker, he ensures that the network’s offers and campaigns are visible online. With creative ideas and a feel for trends, he brings the topics of exercise and health to the digital public and thus reaches the younger target group in particular. Hilmar – Head of the OU QPK in the public health service Hilmar heads the organizational unit for quality, prevention and coordination (OU QPK) in the public health service. With his many years of experience in the health sector, he provides important impetus for health promotion in the district and ensures the strategic direction of the network. Marco – Networker in the movement network Marco is an active networker at the BNW and brings people together. He is the point of contact for clubs, initiatives and citizens who want to get involved in more physical activity. His strength lies in establishing collaborations and developing new exercise programs. Yvonne – Deputy Chairwoman of the BSB & Project Manager of the BNW Yvonne is deputy chairwoman of the district sports association and heads up the exercise network project. With a great deal of commitment and organizational talent, she pulls the strings and ensures that the network continues to grow and develop. Jan – Chairman of the District Sports Association (BSB)Jan is Chairman of the District Sports Association (BSB), which acts as the body responsible for the movement network. With his passion for sport and his many years of experience in club work, Jan is an important link between sport, administration and civil society. Katharina – Coordinator for health promotion in the OU QPK Katharina coordinates health promotion within the QPK OU. She links the topics of exercise and health and ensures that the network’s offerings are scientifically sound and sustainable. Ronny – BSB administrator Ronny supports the team as a clerk at the district sports association. He ensures that the organizational processes run smoothly and is often the first point of contact for administrative questions relating to the network. Viktoria – Networker in the BNW As a networker in the movement network, Viktoria brings a breath of fresh air to the team. She is the contact person for new ideas and projects and supports the planning and implementation of activities in the district. Together for a moving district The team of the Marzahn-Hellersdorf exercise network shows: Physical activity is teamwork! With their diversity, expertise and enthusiasm, they are committed to making Marzahn-Hellersdorf an even more exercise-friendly district. If you would like to get involved or find out more about the network, you can find all the information you need on the official website of the Marzahn-Hellersdorf Movement Network.

Running Day with the HELLERSDORFER ATHLETIK – CLUB BERLIN e.V. at the Wuhletal stadium! On June 4, 2025 at 19:00 we start together for the hour & half hour run! For young people from U18 & adults. Our new running group will be at the start – join us! Registration until 18:30 on site (no club obligation)Entry fee: 5€Instead of music: The nightingales sing for us in one of the most beautiful sports facilities in Berlin!