Exercises at the computer: gymnastics while working at the computer
Gymnastics in the workplace, or the best exercises when working at a computer
Many office workers suffer back pain, osteochondrosis, hemorrhoids, problems with excess weight and many other office diseases. associated with a sedentary lifestyle. To prevent and get rid of these ailments, gymnastics in the workplace can help us. Therefore, today we will discuss the most effective and effective exercises when working at the computer.
- Head inclinations to restore cerebral circulation
Than useful: This is not a difficult exercise to help you relax the neck muscles and restore the cerebral circulation.
How to: First, tilt your head to the left, sit in this position until you feel how the neck muscles stretched and then return to the original one. Do the same by tilting your head to the right side. Repeat this exercise 10-12 times.
- Relaxing gymnastics for the shoulders
Than useful: this gymnastics will relax the shoulder girdle, which is the main load for sedentary work
How to: Raise the shoulders first upwards and stay in this position for 15 seconds. Put it down. Do this exercise three times. Next, rotate the shoulders five times forward and five times back. In conclusion, hold your hands in the lock in front of you, lift them up and stretch your whole body with all your might.
- Exercise for an elastic and beautiful breasts
Than useful: This exercise, which can be done at the computer, will strengthen the muscles of the chest and help maintain the elasticity of the chest.
How to: Connect hands in front of you at the level of the chest so that the palms are firmly against each other, and the elbows were placed in the sides. With all your strength, start pressing the right palm on the left. Do the same thing in reverse. Repeat the exercise on each side 10 times.
- Gymnastics for a computer for a flat belly
Than useful: This is a simple exercise you can perform in front of the monitor, without detaching from the work activity. It will perfectly strengthen the muscles and make your tummy flat and elastic.
How to: Sitting on a chair, straighten your back. As much as possible, retract the stomach and sit in this position for 5-7 seconds. Then relax. Repeat this exercise 20 times.
- Exercise to strengthen the muscles of the back
Than useful: stretches the back muscles, is the prevention of osteochondrosis and curvature of the spine
How to: Pull your arms up, turning them with your hands to each other as if you were holding something in your hands. Pull this way to the right side and hold for about 10 seconds until you feel how the muscles of the left side of the back stretch. Do the same by stretching to the left. Also extend your arms in front of you and stretch, on the same principle, first to the right, and then to the left. The exercise can be repeated 3-4 times from each starting position.
- Exercise that develops leg muscles and the press
Than useful: with the help of this gymnastics while working at the computer you can strengthen the muscles of the legs and at the same time pumping the press
How to: Sit on the edge of the chair and hold hands with it. Raise your straight legs above the floor and cross them. Then start as hard as you can put one foot on the other. Change your legs in places. Try to repeat the exercise at least 10 times.
- Gymnastics for slender legs and inner thighs
Than useful: Strengthens the muscles of the legs and helps to bring the inner thighs into an ideal shape.
How to: Sitting on a chair, compress your knees with an object - for example, it could be a book, a folder with papers or a small briefcase. Rhythmically squeeze and unclench your legs, but so that the object does not fall to the floor. Repeat the compression 25 times.
- Exercise for lumbar and correct posture
Than useful: Strengthens the spine, preventing its curvature.
How to: Sitting on a chair with a straight back, connect the legs together so that the feet fit snugly together. Lean alternately from the right and left side so that the palm completely touches the floor. Repeat the exercise on each side 10 times.
- Gymnastics for training the hind femur and elastic buttocks
Than useful: These exercises will lead to tonus of the leg muscles and tighten the buttocks.
How to: Sit straight on the edge of the chair and put your feet to the width of your shoulders. As much as you can, stretch the abdominal muscles and, leaving your legs bent, pull your socks up and your heels down. Repeat 15-20 times.
- Relaxing gymnastics for the legs
Than useful: This pleasant exercise will improve blood circulation and will be an excellent prevention of varicose veins, as well as relax and relieve stress.
How to: Find in the office a pencil, a roll of fax paper or any thing of a cylindrical shape. Put on the floor, remove the shoes and roll it with your feet under the table. Do this exercise can be an unlimited amount of time, since it does not require you to virtually no physical costs.
Carrying out daily this gymnastics at work behind a computer, youkeep the perfect figure and avoid health problems . who lie in wait for everyone who leads a sedentary lifestyle. Also tryoften go out into the fresh air or, at least, do not forget to ventilate the room .
Be beautiful and healthy!
Before going on maternity leave, I worked at the company and my job consisted mainly of paperwork, which means I was at the computer all the time. I do not to go blind and grow a big ass, every 30 minutes did a little exercise. I went out from behind my desk and walked around the office, and for the hands I usually did what the rotational movements do in the school with the hands.
I, to some extent, was lucky with the work. It happens that there is no time to sit down. So I certainly do not face a haemorrhoids. But my legs sometimes get very tired. I'm saving myself in a simple way. When I come home from work I make a warm bath for feet, fatigue as a hand removes and they immediately look rested and full of energy.
I'm constantly at work sitting at the computer, and this negatively affects my health, especially the back begins to ache heavily. That's why I get up every 20-30 minutes of work and go somewhere to walk. Often, even just go for a drink of water, and if you have free time, then go outside to get some fresh air. Still, when I get up, I do a tilt and pull my hands to the floor near my legs - my back feels much better. So you can stand a couple of minutes.