Let’s face it; if we do a sedentary job, we feel like we’re squirming at the end of the day.
It hurts the neck and spine, and when standing up, the legs do not bend like wooden. But here are just buds.
Over time, if we just sit and exercise, these unpleasant sensations will escalate into chronic diseases.
Office workout — the global trend in front of your eyes.
Let’s admit that if we are working on a sitting job, we feel like we are crazy at the end of the day.
It hurts the neck, spine, and the legs do not bend at the legs stand.
But here’s just the little buds comparing what’s waiting in the future.
Over time, if we sit and do not exercise, these unpleasant sensations will grow into chronic diseases.
The short office workout will help to avoid back pain at work and feel good until the end of the workday.
It is recommended to do it in the office or just at your workplace during the lunch break, and if possible and more often.
Related: Free Workout Program At-Home With No Equipment Required.
Short, But Very Effective Office Exercises
If you do these exercises in accordance with the instructions, not only will your well-being be better, but also your ability to work.
Simple Exercises For Office Workout.
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What to do? Just dedicate 5 minutes of your time to an office workout routine. Infographic below:
The 5-minute office workout
Journey to a better office life
The computer has invaded all areas of our lives. We live in a technology age and in many cases, our workplace is unthinkable without a computer.
Not only do we work with it, but we also let it go, it’s free time: we surf the internet, we chat with our friends, read the news, we write letters or we are doing other pleasant activities.
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Information technology facilitates work for many, saves time, increases opportunities, makes better use of mental skills, and puts ideas into practice. There are many pluses, but there are minuses.
There was also a “computer age disease” with computers. Computer workers complain of neck, shoulders, back pain, tired and irritable eyes, dry skin, headaches, fatigue.
In addition to physical health problems, the computer causes emotional tension or even addiction. Computer time is running undetected.
However, one must remember one basic rule – take breaks, let yourself relax, soften your spine and eyes. After the rest, fatigue passes, the person can work more efficiently.
Office Workout. Chair exercises.
When Sitting All-day. Simple Office Exercises
A lot of people work in sedentary jobs. Physiotherapists warn that this can be just as harmful as smoking. Luckily, even if you don’t have time to go to the gym, simple exercises can help. You can also do these six exercises at work.
1. Chest Stretching
Working on the keyboard with outstretched arms can make your shoulders tilted and your posture poor. The chest muscles are too tense and the ones between the shoulders are used too little. This exercise will help correct this imbalance. Sit up straight in a chair. The shoulders should not be raised. Keep your palms horizontal, thumbs up. Rotate both hands to the sides until you feel chest tightness. Try to involve the muscles between the shoulders – gently pull them together. You should not feel any pain or tingling in your hands. Sit like this for 20 seconds. Repeat three times.
2. Stretching while sitting
Sitting with your legs bent for a long time can be harmful – it can shorten and tighten the muscles in the back of your legs. This exercise helps to deal with the problem. Sit on the edge of the chair and stretch your right leg in front of you. Place the heel on the ground. The toes must point to the ceiling. Lean forward, do not tilt your head, and look at yourself. You should feel a gentle stretch on the back of your right leg. Stretch your leg for 20 seconds, repeat three times, and do the same with the other leg.
3. Turning around in a chair
Regular exercise can help reduce back and other body pain. It’s best to go for a walk, but when that’s not possible, you can use this exercise to move your spine and reduce the feeling of back stiffness. Sit a little closer to the edge of the chair. Turn your head and upper body to the right, at the back of the chair. Extend your left arm and place it on the right arm of the chair. If this is too difficult to do, keep your hand on your right knee. Place your right hand on the back of the chair. The feet should stand firmly on the ground during this exercise. Sit in this position for 20 seconds, repeat three times, and then do the same for the other side.
4. Stretching your leg up
If you spend a lot of time sitting, your front thigh muscles may become tense. This may increase the risk of knee and lower back injuries over time. This exercise helps to stretch the front thigh muscles. Stand in front of the table. Place your left hand on it to make it easier to keep your balance. Stand on your left leg and bend your right leg, lifting her heel towards your right butt. Hold your right foot with your right hand. You should feel a stretch on the front of your right thigh. Stand for 20 seconds, repeat three times, and then repeat the exercise with your left leg.
5. Leaning against the wall
Leaning down is a great way to exercise. All you need is a flat surface – not necessarily an office floor. Stand with your feet shoulder-width apart. Place your palms on the wall at shoulder height. However, they should be held slightly wider than the shoulders. Take a couple of small steps back. Employ the abdominal muscles and slowly bend your arms over your elbows. The back and neck should be straight. Look at the wall in front of you. Go to the wall until it is a few centimeters away, and then return to the starting position. You have to land on the wall using your chest so that all the load falls on your hands. Do not bend your back. It is recommended to do ten impressions three times. If you want the exercise to be harder, stand away from the wall.
6. Ideal posture
Good posture while sitting is important to keep your back, neck, and other joints healthy. These tips can help improve posture – especially if squatting at the table is a habit; place your butt on the backrest and lean your back on it. Hands placed on the table should be bent at a 90-degree angle. Relax your shoulders, and do not lower or raise them. Both feet must be on the ground and the knees at the same level as the thighs. If necessary, adjust the height of the chair or use a footrest. Imagine a thread coming out of your body that connects the top of your head to the ceiling. This will help you not to squat.
There are two important things you need to take into account during your work.
First of all, you just have to sit right. So, the back should be straight. You have to move forward through the hip joint, not through the spine. Keep your head straight, do not drop it down.
Make sure that the chair slope is correct – it should be on the roadside and not in the pelvis. In this case, you will avoid the back lumbar muscles and the hind limb muscles.
It will be easier to maintain a straight position. Keep your shoulders straight, don’t let them go down and down.
Secondly, you need to move for some time at least somewhat to maintain a little more active blood circulation and to improve the oxygen supply to the tissues.