Spending long hours in the office often makes exercising difficult. However, our body needs to be in motion to stay healthy. In addition, spending many hours in front of the computer can affect different parts of the body, such as the back, elbow, wrists, and hands. A sedentary lifestyle can also cause heart problems, diabetes, and high blood pressure. If your daily activities prevent you from dedicating time to physical activity, these exercises will help you keep your body moving to feel better.
stretching
Neck: sitting with your back straight and your right feet on the floor, move your head to the right side and then to the left. Lastly, he moves her forward, tucking her chin to her chest.Dolls: Extend your arms out in front of you and turn your hands up, fingers pointing toward the ceiling. Then lower them so that your fingers point toward the floor. Hold the position.Side of the trunk: lace your hands on the back of the neck. Keeping your back straight, move your torso to the right side. Return to the original position and repeat the exercise to the left side.Shoulders: Raise and lower your shoulders to ear level. Inhale on the way up and exhale on the way down to relieve tension.pecs: Extend your body and arms behind you, trying to support the back of the chair.Buttocks: get up from the chair and keep your glutes tight. Relax them when you sit.
Training1. Cross your legs and put your feet on the chair. Then, she places her hands on the armrests, contracts her abdomen and raise yourself a few inches above the seat, using the muscles of her belly and hands. Hold the position for 10-20 seconds, rest for 30 seconds and repeat the exercise five times.two. Place your buttocks on the edge of the desk and place your palms on either side of your body. Keeping your feet together, bend your elbows and slide down until your arms form a 90-degree angle. Repeat these squats 20 times.3. Stand up and, with your arms straight, place your palms upside down on the table with your fingers pointing toward you. Slowly lower your body until you feel the stretch and hold for 15 seconds.Four. Extend one leg straight out in front of you and let it hang in the air for two seconds. Raise it as high as you can and hold for another two seconds. Repeat the exercise 15 times with each leg.5. Sit down and raise your arms. Then, place your left hand on the table, grab the back of the chair with your right hand, and turn to the right. Hold the position for 10 seconds. Then repeat the twist to the other side.6. Place your left hand behind your back, between your shoulder blades, palm facing out. Next, play it with your right hand without bending it. Hold the position for 10 seconds, switch arms and repeat.7. Sit down and place one leg on the desk. Flex your foot and lean forward slightly, keeping your back straight. Hold the position for 10 seconds. Touch your foot, lean in, and hold for five more seconds. Switch legs and repeat.8. Stand in front of the chair, on your back, with your feet hip-width apart. Put your hands on your hips and lower your buttocks until they’re just above the seat. Then sit up as slowly as possible. Repeat 20 times.9. Keep your right hand above your head and with your left hand pull on your wrist so that your right side is stretched. Make sure to keep your shoulders down. Hold the position for 10 seconds. Repeat five times on each side.10. With your feet together, place your palms on the edge of the desk shoulder-width apart. Lower your chest to the edge of the table and push up. Repeat the push-ups 20 times.
Sources:Stretching Exercises In The OfficeExercises for the officeThe ten key exercises to stay in shape without leaving the office
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