Modern youth has an idea about the dangers of work that does not require physical activity. Usually such labor activity is the lot of people who spend their working day at the computer, which creates certain health problems. Judging by the observations of doctors, office workers are more likely than others to suffer from back pain. To maintain health in proper shape, it is necessary to use exercises specially designed for sedentary work.

Problems that may appear during sedentary work

Research by medical scientists suggests that people who move little and mostly spend their working day sitting on a chair age much earlier than those who work physically by 5, and sometimes 10 years. This applies to professions such as cashiers, office workers, freelancers, operators.

According to researchers, the body of people leading a sedentary lifestyle ages 5-10 years earlier

Diseases that can develop against the background of sedentary professions:

• violation of posture;
• osteochondrosis;
• haemorrhoids;
• constipation;
• kyphosis;
• radiculitis;
• disc protrusion;
• problems of the sexual sphere;
• Problems of cardio-vascular system;
• excess weight;
• apathy;
• diabetes.

Sedentary work can provoke pain attacks in the muscles, general weakness, and constant contact with the monitor weakens vision. Redness of the eyes, dryness and a feeling of sand indicate the occurrence of the so-called office syndrome.

Organizing a seating area

Those who spend their working day without movement every day should not look for a new position to maintain their health. It will be enough to listen to the advice of experts and follow a few simple rules.

Most office workers suffer from cardiovascular disease

What do we have to do:

• properly organize the workplace;
• choose a comfortable chair of the desired rigidity and height;
• install the monitor in front of you, and not on the side;
• take care of good lighting;
• ventilate the room more often.

One of the biggest mistakes people make when sitting at work for a long time is poor posture. The first thing you need to learn is to monitor the position of the body and control your landing during the working day:

• straighten your back, do not slouch;
• keep head and torso straight;
• direct the chin parallel to the floor;
• strain your stomach;
• place the feet on the floor;
• the level of the knees should be above the level of the hips (you can use a stand);
• the lower back rests on the back of the chair.

Even strictly following the implementation of all the rules, by the end of the working day, a person will experience fatigue and aches in the spinal region. To prevent this from happening, it is required, if necessary, to perform sedentary work, take regular breaks and perform simple exercises for the back. It is recommended to combine rest with gymnastics, specially designed for employees engaged in sedentary work, which will help strengthen the body. Walking and, if possible, a long stay in the fresh air are very beneficial for health. The ideal option would be a regular visit sports hall or pool.

Sedentary work is the main cause of severe weakness, muscle pain, diabetes, constipation and hemorrhoids

Conditionally everything gymnastic exercises groups are divided:

• homework;
• a set of exercises for the office.

Prolonged stay of the body in a sedentary state leads to discomfort in the muscles and has a negative impact on overall well-being. All exercises that will help a person overcome the negative impact of a lack of movement are extremely simple, do not require special sports equipment, except for a chair, and take a minimum of time. The body at the beginning of the day should be recharged with vigor, and morning work-out would be perfect for this. Five minutes of active exercise will help wake up and activate the condition of the spine and muscles.

Neck

All exercises take no more than a few minutes and are repeated 5 to 10 times. They should cover all vertebral sections, including the cervical:

Back

To improve blood circulation in the muscles of the back, special exercises are recommended, for example, join your hands with a lock and, stretching forward, exhale, while pulling in your stomach and lowering your head down.

Sit on a chair and spread your legs wide, resting your hands on your hips. Turn the body alternately in both directions. This exercise has a positive effect on the muscles of the lower back and middle back.

All exercises can be performed until a pleasant tingling sensation appears and a feeling of complete relaxation of the muscles appears.

Gymnastics for the press

Any set of classes must necessarily involve training the press. Especially such exercises are necessary for women with sedentary work. It is in them that the weakening of the muscles in the waist area negatively affects the figure.

It is necessary to strain the abdominal muscles, while counting up to 5

• retract the stomach and fix this position for 5 seconds, then return to its original position. You can start with 10 times, gradually increasing the number of exercises. Such charging is ideal for carrying out both in the office and while walking or relaxing at home;
• tilt the body alternately in each direction with lowered arms and a straight back;
• good help to the press will be provided by the usual tension of the muscles in the abdomen for 5-6 seconds. Over time, it is desirable to increase the load.

Legs

You can not ignore the legs. Sedentary work provokes the following inconveniences:

Violation of blood circulation, stagnation of venous blood.

Lack of necessary physical activity.

Several absolutely simple exercises will make it possible to restore health to the legs and facilitate the work of the heart:

Alternate tension and relaxation of the thigh muscles should be carried out in such a way that the kneecaps move. Repeat at least 10-15 times.

Bend and unbend your toes. During the exercise, breathing is arbitrary.

Exercises during sedentary work you need to accustom yourself to do at least 3 times a week

One of the simplest yet most effective exercises is to dangle your legs, as children like to do while sitting on a chair. Time in this option is not limited.

strain gluteal muscles and, counting to five, relax. Each subsequent voltage should increase in time.

Hands

Sitting at a computer for a long time can contribute to the development of a disease known as "carpal tunnel syndrome", the main cause of which is monotonous work with hands.

Regular Complex special exercises designed to solve the problem:

1. Do circular motions brushes alternately in each direction, bend and unbend, moving up and down. This exercise is done with arms extended forward.
2. Do fists with clenched fingers rotational movements to each side.
3. Raising your arms up and to the sides, shake your relaxed hands.
4. Use a small soft ball to squeeze with fingers and palms.
5. Make a massage of each finger, starting from the pad and moving to the base. In this case, the skin must be rotated in one direction and the other.

Despite its simplicity, such a complex gives positive results.

Sedentary work requires increased attention to your health. Here you need to remember the main rule necessary for good health - the maximum number of movements. It is imperative that you do special gymnastics, which will help activate the working processes of the body and improve blood circulation, which will positively affect the work of the muscles. Walking cannot be neglected either. The best option for doing strengthening exercises would be a cycle of classes three times a week. Such regular exercise will make it possible to minimize the negative impact of sedentary work on the state of the body. Particular attention should be paid to the observance of the temporary alternation of work and rest. The break between them should not exceed three hours.

Is the office so overwhelmed with work that there is no time for sports? There is time, but the strength and desire to pack up and go to gym No? But along with this, the whole body just screams about the need for physical activity? Don't be upset!

There are some great exercises that don't require special machines or equipment, and don't require too much space. And many of them can be performed right sitting at your desk. In addition, you will not even attract much attention from your colleagues and other people who are around you.

In fact, the press can be pumped up and sitting, not laying on the floor in the middle of the office. To do this, you need to sit up straight, straighten your back, tighten the muscles of the buttocks, take a deep breath and sharply draw in the stomach as you exhale. So repeat about 50 times. There is no need to hold your breath. It is the abdominal muscles that work, not the diaphragm.
The oblique muscles of the abdomen can be trained by tilting to the sides, also in a sitting position. To heighten the effect, fold your hands into a lock on the back of your head, spreading your elbows to the sides.

And this exercise shakes lower press and hip flexors. Sit exactly on the edge of the chair, put your hands on the chair a little behind you (you can stick to the seat) and lift up bent legs. You don't have to tuck your knees into your chest to grab everyone's attention right away. The legs do not rise high, but you need to do at least 20 times.

it perfect exercise in order to accelerate the flow of blood through the vessels after long sitting in one place without movement. It also works well for work and tone. calf muscles and helps improve balance. Well, who wouldn't want to show off their sexy, toned calves in high heels?

All you need to do is stand behind the chair, holding your hands on the back (or near the wall, holding on to it) and slowly rise on your toes, then carefully lower your heels to the floor. So repeat 10-20 times to start. Gradually, the load can be increased. In fact, this exercise can be done while sitting at your desk while you work. This will be less effective, but will also bring positive results, preventing the blood from stagnating.

Another exercise that you can do while sitting at your desk will help strengthen your triceps. In general, it is good for him to use dumbbells. But they can be replaced with water bottles or, for example, heavy books, or other heavy items that can be found on the table or in its drawers. In general, you can just use the weight of your body, but at the same time keeping your hands in good tension.

Sitting on a chair, move the body as far forward as possible, forearms parallel to the floor, hands vertically with palms to the body. On the count of times, straighten your arms with weights, stretching them back, on the count of two, return to starting position. Repeat 10-20 times. Muscle imbalance leads to frequent pain in the arms and minor injuries, so you need to train not only the biceps, but also the triceps.

Sitting against a wall will help tone the muscles in your legs and hips, as well as make them stronger and more resilient. At first it may seem unrealistic, but over time, practice will prove that this is not the case, and each movement will become easier and easier. This exercise is also good because it makes it possible to break away from the computer and get up from the chair, giving rest to the eyes and fifth point.

So, in any office there are necessarily walls, four, at least. At least half of one of them should not be filled with furniture. You need to go to this wall and simulate sitting on a chair near it. To do this, press your back tightly against the wall, and put your legs farther forward. Lowering the pelvis down, along the wall, reach a sitting position: the back is straight, the legs are bent at the knees at a right angle. Stay in this position for as long as possible. Then get up and continue working.

Also a good reason to spend some time away from the computer. Squats improve mobility, increase balance, and have a beneficial effect on the whole body, since they involve most of all the muscles. Not only the muscles of the legs, calves, hips and buttocks swing, but also the muscles of the back, abs and shoulders, since they are all involved in the process.

It is necessary to become exactly in a comfortable position, put your legs at a comfortable width, then lower your pelvis down, giving the body a little forward to maintain balance. Imagine that you are sitting on a chair that is behind you, do not push your knees forward, keep your legs as perpendicular to the floor as possible. The pelvis descends to the level of the knees. The trick is also to keep your back perfectly straight, not to arch it or bend forward.

If the office has a strict dress code that forces you to wear tight knee-length skirts, don't think that this will save you from doing the exercise. You can do mini squats, lowering your hips no lower than your knees, hold this position for a few seconds, and then rise.

The last simple exercise that you can easily do in the office works the muscles chest, back and shoulders, as well as triceps. Wall push-ups may not seem so difficult, but here too there are rules and only correct execution exercise can lead to maximum results without any injury.

So, stand facing the wall, put your palms on the wall at chest level, move your feet back a little until your heels no longer reach the floor.

We perform push-ups: inhale approaching the wall, exhale pushing away from it. Firstly, there should be a perfectly straight line from the top of the head to the heels: never protrude the fifth point back and do not push the pelvis forward. Perfectly straight line of the spine! Secondly, in no case do not fix your elbows when you straighten your arms, this can lead to injury.

Well, that's the whole complex of office exercises. They do not require much time, or special equipment, or even space. Everything is very simple and has several advantages: firstly, it provides the necessary physical activity in the absence of the opportunity to go to the gym, and secondly, it kneads the muscles of the whole body, which have become swollen from sitting at the table for a long time, and thirdly, it simply gives you the opportunity to be distracted and rest from work.

Scientists and doctors have been warning about the dangers of sedentary work for more than 30 years, but today this problem is more acute than ever. Modern activity gives rise to new professions that do not involve any physical exertion. Most often, such work is associated with a computer, due to which new risk factors are formed. To maintain your health, you need to exercise while sitting.

A set of exercises for office workers

back to contents

Severe consequences of sedentary work

According to researchers, the body of people leading a sedentary lifestyle ages 5-10 years earlier. Sedentary work leads to a violation of posture, a set excess weight, visual impairment and a number of other diseases.

The spine is the first to suffer. Indeed, more than 80% of office workers experience unpleasant back pain. Doctors recognized that it was the lack of physical activity and sedentary work that was the main cause of osteochondrosis. Our spine is a massive and large bone. While working at a computer or documents, it is usually in an uncomfortable compressed and twisted position. This leads to the formation of small cracks and destruction in the cartilage, which leads to a decrease in the cartilage itself. Osteochondrosis can give many complications: sciatica, kyphosis, disc protrusion, etc.

Most office workers suffer from diseases of the cardiovascular system. The same type of posture throughout the day leads to disruption of the blood supply to the brain. This contributes to the occurrence of headaches, increased fatigue, memory impairment, impaired blood pressure. Heart rhythm disturbance and pain in the heart may also develop.

Israeli scientists have found that office workers prone to rapid weight gain. It turns out that sitting on a chair increases the pressure on lower part body, which leads to excessive accumulation of fat. In people leading an active lifestyle, the pressure, which leads to obesity of the “fifth point”, is 50% lower.

Sedentary work is the main cause of severe weakness, muscle pain, diabetes, constipation and hemorrhoids. Working with a computer has a negative effect on vision. There is an "office syndrome", the signs of which are redness of the eyes, a feeling of sand in the eyes, dryness. Despite the risks associated with in a sedentary manner life, office workers, cashiers, operators and freelancers continue their labor activity.

back to contents

Simple Strengthening Exercises

How to avoid the diseases that sedentary work hides? Exercise and physical exercise will help restore the necessary activity to the spine and muscles. You can conditionally divide these exercises into two groups: the first is a set of exercises that must be performed directly in the office, the second is exercises that should be done at home at a convenient time for you. It is best, of course, to start the morning with a charge. morning exercises does not have to be long, 5 minutes is enough for the spine and muscles to wake up too.

back to contents

Exercise One: Learning to Sit Correctly

The main mistake of people leading a sedentary lifestyle is incorrect posture. First you need to learn how to control yourself while working. The back should be straight, not stooped. Neither the body nor the head can be tilted forward. It is necessary to ensure that the stomach is slightly tense, and the chin is parallel to the floor. The lower back should rest on the back of the chair, and top part keep your back at the expense of your own muscles. You can not fall on one side, because. this leads to the formation of an s-shaped scoliosis. Relying on one hand (for example, on the one that is free from a computer mouse) also leads to a violation of posture, which leads to the occurrence of diseases. The “foot to foot” position breaks posture, developing problems in the lumbar spine. The correct position is when the legs are together. It is advisable to use a stand so that the level of the knees is higher than the level of the hips.

But even if you learn to sit properly throughout the day, you will most likely still experience back discomfort. Exercise will help get rid of it. So, what exercises can you do at your workplace? For office exercises, you need several minutes, it is enough to repeat all the exercises 5-10 times, depending on the time you have and the level of discomfort. Exercises during sedentary work must be done for all parts of the spine and muscle groups. It is best to start with the cervical region.

back to contents

Exercises for the neck during sedentary work

1. In a sitting position, bend your neck, bringing your chin as close to your chest as possible, then slowly tilt your head back, trying to look behind your back. Extension of the neck must be done on inspiration, and flexion on inspiration. Repeat 5 times.
2. Turn your head to the left, fix it in this position, and then turn to the right. Repeat 5-10 times.
3. In a sitting position, “draw” the numbers from 0 to 9 with your nose in the air, drawing all the elements. The range of motion of the neck must be complete.
4. Gently rotate your head 2-3 times, first clockwise, then in the opposite direction. This exercise not only strengthens the muscles of the neck and makes the vertebrae work, but also trains the vestibular apparatus.
5. Grasp the back of your head with your hands and fold them into a castle. Press them on the back of your head, and at the same time lower your head back, offering resistance. This exercise develops the muscles of the neck well.

back to contents

Charging and "discharging" for the hands

1. Grab your left hand with your right wrist, scroll the brush 5 times clockwise, and the same number of times in the opposite direction. Repeat this exercise for the right hand.
2. Quickly clench the fingers of both hands into fists 10 times. On the 10th count, clench your fists as hard as you can, hold them clenched for 3-5 seconds, then relax your fingers and shake them as if shaking water drops off them.

back to contents

Warm-up of the thoracic and lumbar spine

back to contents

Training for the abdominal muscles

1. Pull in the stomach, count to 5, return to the starting position. Repeat 10 times. Over time, it is desirable to increase the counting time to 10, and the number of repetitions of exercises to 20. By the way, this exercise can be done not only at home or in the office, but also on the way to work: on the bus, on the subway, etc., because outwardly practically no physical tension of the muscles is visible.
2. It is necessary to strain the abdominal muscles, while counting up to 5. Over time, as in the first exercise, you can increase the load.

back to contents

What is Venus Syndrome?

Often, sedentary work causes Venus syndrome. This is a decrease in muscle elasticity in the waist and hips, the formation of fat pads. A specially developed complex will help to cope with this disadvantage. exercise. You need to repeat it 3-4 times a week.

1. Sit on the floor, straighten up left leg while turning the right one. Grab your left foot with your hands, lift it up and down. Try not to bend your leg at the knee. Repeat 10 times for each leg. At first, this exercise is difficult to perform, but after a while the muscles become elastic, stretching appears.
2. Starting position: standing straight with legs crossed. It is necessary to stretch the arms forward, slowly tilting the torso forward. Hold this position for 5 seconds and return to the starting position.
3. Starting position: kneel down with your arms crossed over your head. You need to sit on the right thigh, straighten up and sit on the left. The exercise is repeated 10 times on each leg.
4. It is necessary to take a pose in which the feet are parallel, and the distance between them will be approximately 2 shoulder widths. The back is straight, in no case should it be bent. The thighs are at an angle (ideally parallel to the floor), and the shins are perpendicular to the floor. In Japan, this stance is called the "rider's stance". To strengthen the hips, you need to stand in this stance as long as possible, in addition, squats in the “rider stance” show good results. The main detail to remember is the correct position of the feet. Feet should be parallel to each other at a great distance, legs bent at the knees.

back to contents

Amazing leg workout

It is known that during sedentary work, the blood flow to the brain is disturbed, so a head and neck massage will be useful. Massage your fingers along the neck along the vertebra, rising up to the back of the head. To relieve the general tension, you need to sharply tighten all the muscles, and then completely relax, lowering your head and closing your eyes. Stay in this position for 15 seconds. Repeat the exercise if necessary.

back to contents

How often should you exercise

You need to train yourself to do exercises during sedentary work at least 3 times a week. If you feel constant back pain, you need to see a doctor, because some exercises aimed at twisting the spine can adversely affect your health. Train yourself to walk at least 30 minutes a day every day. The main rule for sedentary work is to move more. Even if you just go to the buffet or to the store, the body will receive the necessary relaxation. Try to walk at least a couple of stops on foot, instead of traveling from work or to work in a stuffy minibus.

In contact with

Classmates

For most office workers (and freelancers working at home), being at a computer (writing) desk for an average of 6-10 hours a day is part of their usual life. We all know that such an amount of time spent in a sitting position at the computer is not good for the body and the organism as a whole.

It can lead to back pain (most people forget to look after their posture), eye strain, the development of hemorrhoids and other equally pleasant consequences.

The life of an office worker is subject to a strict schedule, in which, in addition to meetings, meetings, the incessant clatter of the keyboard and debriefing on the "carpet" in the management's office. At the same time, performance indicators do not always satisfy the employee.

Completely different places get tired: the shoulders become “wooden”, the lower back aches, the spine experiences a huge overload from the “back with a wheel” position - the neck becomes numb, and the eyes staring at the monitor for several hours are a completely separate conversation. The body asks for help, and light office gymnastics will be the best help.

How to make sure that working at the office at the computer is not a “strength test” for your body? There are several rules, the observance of which will improve posture and maintain health.

Ergonomic workplace and proper posture

Before proceeding to the consideration of sets of exercises, it will not be superfluous to recall the rules of landing.

Firstly, the chair itself (office chair) should be comfortable and fit the table in height and dimensions.

Secondly, posture. The back is straight, the shoulders are straightened and laid back slightly. The top of the monitor should be at eye level. If you now have to tilt your head down or raise it up, then the screen height needs to be changed. Make sure your wrists are not resting on the keyboard or on the mouse pad (unless, of course, you have a special pad with a wrist pad). This will help to avoid the occurrence of carpal tunnel syndrome (all office workers are at risk of this disease). The legs should be bent so that the knees are slightly above the level of the hips. Feet are on the floor or on a low special footstool.

Any workout, including office work, should begin with a warm-up. Perfect option- go up and down two or three floors by stairs. It's good to do this every hour or two. You will immediately “wake up” the circulatory system, sleepy from a sitting position. And at the same time, take a break for a couple of minutes from the bustle of work.

The exercises below will help you get rid of the feeling of stiffness and relieve the fatigue of "sitting" muscles.

Neck

The neck is not only the spine and muscles, it is also the main highway that supplies nutrients to the brain and removes its waste products. Overexertion of the neck muscles leads to a violation of the outflow of blood, which means that there will be problems with the delivery of fresh blood rich in oxygen and nutrients.

• Put your hands on the back of your head with your palms down, lower your head so that your chin touches your sternum, gently pull your head down with your hands, stay in this position for a few seconds, feel the stretch in the muscles of the back of your neck.
• To stretch the muscles of the neck, slowly tilt your head back and forth, from side to side, turn right and left. These simple exercises can be done at any time when you feel that you need to relieve fatigue and stress. After that, you can perform head rotations, stretching your neck. First rotate in a circle in one direction, then in the other direction.

Attention! Never do circular rotations with your head without first “warming up” the muscles! This can lead to damage to the joints of the neck. If doctors found you have cervicothoracic osteochondrosis or a herniated disc in cervical region spine, limit the movement of the head forward and down, moving backward is contraindicated for you.

Arms and Shoulders

There are many exercises to stretch your arms and shoulders that you can do without getting up from your chair. First of all, these are all kinds of sipping.

• Clasp your hands in a lock in front of you, and then raise them above your head, straightening your elbows and “turning” your palms up.
• Lower and raise your shoulders, trying to give a load to the muscles, pulling your head into your shoulders with force when they are raised, and lowering them, aiming for the floor.
• Make circular rotations with your shoulders: 10 times forward, 10 times back. This will help relieve tension. If you are not very well physically prepared, then this exercise can cause you even a little pain at first. But do not worry: when the muscles warm up, everything will work out.
• Another good exercise- an exercise with emphasis. Lean your hands on the table (at the sides, each about a shoulder-width distance from the body) and arch, as if twisting: tilt first one shoulder to the opposite hand, then the other. With springy movements, try to bring your shoulders as close to the table as possible.

Wrists

• Rotate your hands around your wrists regularly (preferably once an hour): 10 times in one direction, then 10 times in the other. If you have to type a lot on the keyboard or work with the mouse, then such rotations will be a good prevention against tunnel syndrome.

Back

• Put your hands on your belt. Alternately turn your body left and right. Turning to one side, spread your arms so as to bring the shoulder blades behind your back. Turning to the other, bring your hands together in front of you, as if hugging yourself. Repeat this exercise 6-8 times.
• In the starting position, standing, feet shoulder-width apart, hands on the belt, tilt the body to the right and left, forward and slightly back. Make sure your back stays straight during these movements. Perform 10 tilts in each direction. You can also perform several rotational movements of the pelvis clockwise and counterclockwise.
• With a simultaneous sharp movement, raise your right hand all the way up, your left hand down and perform several jerks with your hands while arching your back. Then change hands.
• Stand up, put your hands on your belt. Pull your elbows back so as to bring the shoulder blades together as much as possible. Return to starting position. Repeat this exercise 8-10 times.
• Lower your arms down and raise your shoulders as high as possible. Repeat 8-10 times.

Press

• Sit on a chair. Straighten your back, straighten your shoulders and slightly tighten your buttocks. Take a deep breath and as you exhale pull your stomach in with all your might. Perform at least 50 such retractions. The exercise should be performed precisely due to the tension of the abdominal muscles. Make sure that the diaphragm practically does not rise. It is very important to breathe in and out rhythmically, so do not hold your breath.
• For the lower part of the abdominal press there is next exercise. Sitting, place your hands slightly behind you, palms forward. Connect your knees. As you exhale, lift your bent legs low, remembering to keep your back straight. Do at least 30 sets.

chest muscles

Have you noticed that over time your posture becomes hunched over, your upper body leans over the keyboard? If so, as soon as you notice - do the following exercise.

• Sit on the edge of a chair, straighten your back and wrap your arms around the armrests of the chair so that your elbows and hands are on their outer surface. Now gently squeeze your elbows, trying to pull the armrests towards you. Just do not overdo it, otherwise you will have to answer for a broken chair. Do 15-20 repetitions of this exercise, holding the tension for 5-6 seconds.

Buttocks

• Sit on the very edge of a chair and lean forward a little. You can put your hands on the table in front of you, but do not transfer all your weight to them. Strongly tighten the muscles of the buttocks and literally rise a few millimeters above the chair. Holding this position for 2-3 seconds, lower yourself back into place. Do 12-15 reps.

Anterior thighs

• Sit on the edge of a chair and place your feet together with your knees pressed together. The back must be straight. Alternately straighten the left and right knee, pulling the sock towards you. Perform the exercise until a slight burning sensation occurs in the muscles.

If this exercise is too easy for you, straighten both legs at once, remembering to keep your knees together. This option also allows you to use the abdominal muscles and back.

Inner thighs

• For their study it is very good to use a small inflatable ball. Just hold it between your knees and rhythmically squeeze your legs until the muscles get tired. If the ball is not at hand, fists are suitable as resistance.

Outer thighs

• It is there that stubborn "riding breeches" are formed. Sitting, press your knees together. Place your hands on a chair on both sides, at the level of the middle of the thighs. Overcoming the resistance of the hands, put pressure on them, straining the muscles with all your might for 5-7 seconds, then relax. Repeat at least 20 times.

Back of the thighs

• Place your feet under the table shoulder-width apart. If you are wearing shoes high heels, it is better to remove them. Remember to straighten your back and tighten your abdominal muscles. Alternately press the heel of the right and left feet into the floor, holding the tension for 5-7 seconds. Repeat the exercise 10 times with each leg.

caviar

• Stretch the caviar muscles as follows: without getting up from the chair, put your feet on your toes (so that you feel muscle tension). Keep them in this position until you feel some fatigue (don't wait for discomfort!). Relax. After 10 minutes, repeat the exercise again. And so on for about an hour. This exercise is a great calf workout. It also helps prevent the formation of blood clots in the vessels in the legs (the problem with the veins in the legs is quite common among computer users).

Ankles

• Make rotational movements with your feet: as in the exercise for the wrists - first in one direction, then in the other. 3 times. This helps improve blood circulation in the legs and relieves itching (tingling, "pins and needles" that can occur from circulatory disorders).

Breathing exercises

• Standing straight with your hands down, take a deep breath with your nose and at the same time raise your hands through the sides, and as you exhale, slightly tilt the body forward and lower your hands down through the sides.
• Take a few deep breaths. To further work the abdominal muscles, pull in the stomach and linger in this position for a few seconds after inhaling. Relax with an exhale. Repeat several times.

As you can see, nothing complicated. When you have a free moment, do these simple exercises. Your health will thank you.

Anna Mironova

Reading time: 4 minutes

A A

Many office workers suffer from back pain, osteochondrosis, hemorrhoids, problems with overweight and many others associated with a sedentary lifestyle. Gymnastics in the workplace can help us prevent and get rid of these ailments. Therefore, today we will discuss the most effective and effective exercises while working on a computer.

• Head tilts to restore cerebral circulation
  What is useful: Is not difficult exercise help you relax cervical muscles and restore cerebral circulation.
  How to perform: First tilt your head to the left, sit in this position until you feel the muscles of your neck stretch and then return to the starting position. Do the same by tilting your head to the right side. Repeat this exercise 10-12 times.
• Relaxing gymnastics for the shoulders
  What is useful: this gymnastics will relax shoulder girdle, which is the main load during sedentary work
  How to perform: Raise your shoulders first up and stay in this position for 15 seconds. Drop down. Do this exercise three times. Next, rotate your shoulders five times forward and five times back. In conclusion, clasp your hands in the castle in front of you, lift them up and stretch your whole body with all your might.
• Exercise for firm and beautiful breasts
  What is 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 perform: Bring your hands together in front of you at chest level so that your palms rest tightly against each other, and your elbows are apart. With all your strength, begin to press with your right palm on your left. Do the same in reverse. Repeat the exercise on each side 10 times.
• Gymnastics at the computer for a flat tummy
  What is useful: You can perform this simple exercise in front of the monitor, without looking up from your work activity. It will perfectly strengthen the muscles and make your tummy flat and elastic.
  How to perform: Sitting in a chair, straighten your back. Pull your stomach in as much as possible and sit in this position for 5-7 seconds. Then relax. You need to repeat this exercise 20 times.
• Exercise to strengthen the muscles of the back
  What is useful: stretches the muscles of the back, is the prevention of osteochondrosis and curvature of the spine
  How to perform: Stretch your arms up, turning them palms to each other as if you are holding something in your hands. Stretch in this way right side and hold for 10 seconds until you feel the muscles of the left side of your back stretch. Do the same by stretching to the left side. Also stretch your arms in front of you and stretch, according to 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 the muscles of the legs and abs
  What is useful: with the help of this gymnastics while working at the computer, you can strengthen the muscles of the legs and pump up the press at the same time
  How to perform: Sit on the edge of a chair and grab it with your hands. Raise your straight legs off the floor and cross them. Next, start as hard as you can press one foot on the other. Swap your legs. Try to repeat the exercise at least 10 times.
• Gymnastics for slender legs and inner thighs
  What is useful: Strengthens leg muscles and helps lead inner surface hips in perfect shape.
  How to perform: Sitting on a chair, squeeze an object with your knees - for example, it can be a book, a folder of papers, or a small briefcase. Rhythmically squeeze and unclench your legs, but so that the object does not fall to the floor. Repeat compressions 25 times.
• Exercise for the lumbar and correct posture
  What is useful: Strengthens the spine, preventing its curvature.
  How to perform: Sitting in a chair with your back straight, join your legs together so that your feet are snug against each other. Lean alternately from the right and left sides so that the palm completely touches the floor. Repeat the exercise on each side 10 times.
• Gymnastics for training the back of the thigh and elastic buttocks
  What is useful: These exercises will tone the leg muscles and tighten the buttocks.
  How to perform: Sit upright on the edge of a chair with your feet shoulder-width apart. As hard as you can, tighten your abdominal muscles and, leaving your legs bent, pull your toes up and your heels down. Repeat 15-20 times.
• Relaxing gymnastics for the legs
  What is 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 perform: Find a pencil, a fax paper roll, or any cylindrical object in the office. Lay it on the floor, take off your shoes and roll it with your feet under the table. You can do this exercise for an unlimited amount of time, since it will require almost no physical effort from you.

Performing this gymnastics daily while working at a computer, you save perfect figure and avoid health problems that lie in wait for everyone who leads a sedentary lifestyle. Also try go out into the fresh air more often, or at least do not forget to ventilate the room .

Be beautiful and healthy!