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Exercises at work: the best ideas for charging office workers

These effective exercises will help for a while to distract from business and stretch numb muscles. You will return to work with new forces and interesting ideas.

It's no secret that office work has a sedentary lifestyle. Employees of large companies often have to spend many hours at a computer, sitting in an uncomfortable chair. Because of this, in the lower part of the body stagnation of blood is formed, swelling of the legs, pain in the muscles of the neck and back begins.

Such problems are directly related to a lack of motor activity. The only way out of the situation is to increase the physical loads necessary for the normal functioning of the body. And this can be done without leaving the workplace. Simple exercises will help you relieve the pain and tension in the muscles, relieve fatigue from working at the computer and improve overall health.

Exercises for the muscles of the neck

Doing exercises, remember: you can not make sudden movements and throw your head back hard.
  • Rotation head to the left and to the left.
  • Tilts head back and forth.
  • The head inclines to the right and to the left.
  • Turns head to the left and to the left.
Repeat each exercise 5-10 times.

Exercises for the muscles of the back
  • Sitting on a chair with a straight back, connect your fingers to the lock. Smoothly raise your hands above your head, while turning them with their hands to the ceiling. Raise your head and look at your palms, pausing for a few seconds, then lower your arms and head gently. Repeat 3-5 times.
  • Put your hands along the trunk. Raise the shoulders almost to the level of the ears, then smoothly lower as low as possible.
  • Standing or sitting on a chair with a straight back, connect your fingers to the lock. Drag one hand the other, performing turns from side to side. Repeat 7-10 times.
  • Carry the torso of the trunk forward, backward and sideways. These exercises can strengthen the muscles of the waist and abdominal press. Repeat 10-15 times.

For legs is ideal simple load - walking. Regularly get up from the table to walk a quick step along the corridor.

But, even sitting at the computer, you can perform simple exercises for the feet:
  • In the sitting position, run your feet along the floor;
  • Cross from the heel to the toe;
  • Do a fast circular rotation with your feet clockwise and counterclockwise;
  • Try to glue the sole of the foot sticking pencil;
  • Pull out your legs and put one on top of the other. Then try to raise the lower leg as high as possible, as if overcoming the resistance of the upper one.
Such an easy warm-up will bring a lot of benefits. Charge in the workplace will help to gain strength and spend a productive day.


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