Exercise at work

fisicheskie-upragneniya-na-raboteSeated position and work
behind the computer for a long time generally has
Negative consequences.

Unnatural body position affects your health and
flexibility, leading to pain in the back muscles and headaches,
impairs concentration. Some people develop such
a problem like carpal tunnel syndrome or “mouse disease.”

But why do you torture your body and so are careless
relation to their own health?

Yes, I agree that sometimes, a busy schedule and
�“Household duties” do not always allow time
for training.

Stretching exercises, strengthening exercises for the muscles,
aerobic exercises will help you save power and energy for a whole
day. They can be easily done even when you are on

Health experts believe that any number of
Exercise is already beneficial for your body. Below we
consider a list of exercises that does not require any
special simulators, you only need a table and chair (chair).
Follow them whenever you find a small gap.
free time.

Stretching exercises


  • Sit in a chair, back straightened. To stretch the neck muscles
    try to reach the right ear to the right shoulder. Neatly
    help your head move with your right hand to get a bigger
    Effect. Hold the lowermost position of the head for 10-15
    seconds and go back to the original. Do another exercise
    the side. Repeat 3-5 times.
  • Take a deep breath and lift both shoulders as if you want to
    touch them to your ears. Hold for 3-5 seconds, then
    try to move your shoulders back as far as possible. Exhale
    and relax your shoulders. Repeat this exercise 5-8 times.
  • The back is straightened. Raise your arms above your head. Now
    try to stretch your arms as high as you can
    touch the ceiling. Moment of greatest tension hold in
    for 10-15 seconds. Alternatively, the exercise can be used
    for each hand separately. Repeat 3-5 times.
  • Yoga exercises are among the most fruitful,
    которые можно выполнять на work. Sit on the table or sit on
    the floor. Turn your head to the left, and the torso is the opposite
    to the right. Hold for 5-10 seconds, breathing is normal.
    Вернитесь в исходное положение и повторите в другую the side.
    Do 15 times on each side.
  • Sit up straight and try to bring your shoulder blades together. Of course,
    you can’t literally touch them, but that feeling in your chest,
    Shoulders and back will be amazingly relaxing.
  • Sit in a chair, back straight. Hands are closed behind the head and
    tightly pressed. Slowly pull your elbows back, as far as
    maybe hold for 5 seconds. Return your elbows to the original
    position. Repeat the exercise several times.
  • To exercise the mobility of the wrist, put your hands
    in front of you, the outside of the palm up. Pull the palms on
    yourself to stretch the muscles of the forearm and wrist. Linger on
    30 seconds. Alternatively, you can do the exercise for each hand.
    separately, gently helping with the free hand, for greater
    amplitudes of motion.
  • The back is straight, arms crossed on the chest. Lift your elbows
    max up until you feel the tension in your back muscles.
    Hold this position for about 5-8 seconds.

Muscle Strengthening Exercises


  • Stand behind the chair (chair). Leaning on the back, make
    squatting on one leg. Repeat for each leg 3-5
  • Sit in a chair, legs off the floor and straighten in front of you.
    Hold them for 3-5 seconds in the upper position, and then
    slowly lower down. As soon as the legs reach the floor (without touching
    him) – straighten them up again. You can do the exercise
    отдельно для каждой ноги, повторяйте по 10-15 time.
  • This is one of the best exercises, especially for the back and arm muscles.
    You sit in a chair, hands hold on the edge of the table. Slow
    push off in the chair from the table (the legs of the chair are equipped
    wheels), put the head between the hands and bend well in
    back. Look at the floor and then slowly go back. Make a
    это упражнение, примерно, 10-12 time.
  • To make your hands strong, rest your palms on
    armrests of a chair. Slow поднимитесь на руках вверх, пока ваша
    ass does not come off the chair. Hold for 3-5 seconds,
    Then go down and, after resting for 5 seconds, repeat again.
    Make a это упражнение, по крайней мере, 10 time.
  • Sit in a chair, back straightened. At the same time
    squeeze the abdominal muscles and gluteus muscles, hold in
    for 30-40 seconds. Repeat this exercise several times in
    throughout the day. However, you should not do this exercise immediately after
  • Put both hands on the table and take a few steps back.
    Выполняйте обычные отжимания 12-15 раз, 3-5 подходов в day. how
    option, this exercise can be performed near the wall.

Aerobic exercise

  • This exercise is familiar to us since childhood, you alternately
    raise straight legs in front of you and touch to foot
    opposite hand – raised the right leg, touched the left
    palm of the right foot and vice versa. Perform 15-20 lifts
    each foot.
  • One of the best exercises is to “march in place.”
    Sit in a chair and, raising your knees high, march in place in
    1-2 minutes.
  • Jumping like a rope. You can jump alternately on each
    leg or both legs at once. You can also imitate movement.
    with your hands, as if you were actually turning the rope.
  • When you go on a break, to the toilet or to the boss “on the carpet”,
    do the usual attacks. This is when you bend the front foot in
    knee and transfer your body weight to it. Bend down until
    until the knee of the back foot touches the floor. Follow at least
    мере, 3 – 5 повторений в day.
  • Always try to take the stairs instead of using them.
    elevator. If your office is located in a high-rise building, then the last
    floors rise (get down) on the stairs. Use
    a staircase at least 5 times a day will maintain healthy
    blood circulation throughout the day.

Perform the following physical exercises at work for
months – and you will feel a significant difference. You will be more
attentive and focused on work, there will be no complaints about
недостаточное количество сил и энергии в throughout the day. Good luck

A simple workout example

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