The modern workplace makes thousands of people spend many hours a day sitting in front of your computer without exercise your body. While this position is comfortable for some, is shown to hold for prolonged periods are harmful to metabolic health, joint and muscle.
Compounding the problem is more with the fact that some just tired of their days and do not have enough time to exercise. Given the risks that this entails, it has designed several plans “labor gymnastics” with which you are invited to activate the body from the workplace.
Although not intend to bring a full gym to the office, it is very interesting to relieve muscle tension, stress and other reactions related to physical inactivity practice. The movements proposed are very easy to do; they do not take away a long time and can be made up in confined spaces.
Here we share the 7 best for you to start to devote a few minutes a day. Put them into practice!
1. Stretching back
The back, especially the lumbar area, is one of the parts of the body most affected is to maintain muscle level after sitting for several hours.
Resents the backbone and an uncomfortable tension that can disrupt the activities of the day appears.
With this simple stretching activity promotes relaxation and blood flow for adequate oxygenation of the muscles is increased.
How to do it?
- Sit up straight and stretch your legs all that you can, keeping your feet on the ground.
- As you do the stretch, tighten the buttocks, abdomen extends and raises his hands toward the ceiling.
2. Lift legs
Among the many ways to stretch your legs there are we can do with the support of the office desk.
This relieves the tension of the lower body and promotes blood flow to prevent swelling and varicose veins.
How to do it?
- Lift the right leg first, until it touches the surface of the desk.
- Put it down slowly and raises his left leg.
- Repeat the movement alternately to complete 10 with each leg.
3. Movements neck
A poor posture or submission to the same position for several hours makes the neck muscles resent and generate pain.
With proper stretching every two hours you can avoid this problem and soothe the feeling of tiredness.
How to do it?
- Stretch your neck up and down as much as possible.
- Return to the starting position and do it from left to right.
- Repeat five times.
4. Relaxation shoulders
A brief movement of the shoulders decreases the feeling of tension that occurs because of stress.
How to do it?
- Breathe, raise your shoulders up and then lower exhaling.
5. Stretch the muscles of the wrists
The dolls are exposed to tendinitis and carpal tunnel syndrome for the position to which it is subjected to computer use.
In order to reduce risk and reduce ailments you can make a simple exercise to stretch your muscles.
How to do it?
- Board the palms with fingers facing upward and raises the elbows while keeping the same position.
- Then, without changing leads fingers forward.
6. Stretch wrist and forearm
This activity will not only will relax the tension on the wrist, but also on the forearms.
How to do it?
- Raise one arm, with the elbow extended fingers forward and looking down.
- With your other hand, pull your fingers back and relax.
- Repeat the stretch with your other arm.
7. Stretch gluteal muscles
For obvious reasons, they remain seated in the office involves discomfort in the muscles of the buttocks.
These can unwind with just stand up and walk, but can also stretch to keep them strong.
How to do it?
- He is sitting in the chair, crossing one leg over the other, so that one foot is level with the opposite twin.
- With the arm on the opposite side, push the knee in the opposite direction and rest.
- Repeat with the other leg, a total of five times on each side.
As you just noticed, you do not need to adopt a routine training intense to provide benefits to your body during work.
Try to do it every day and checks that are excellent for maintaining free and relaxed body ailments.
