Do not let your body strain and ache due to sitting work! Use these quick and easy workout exercises place in order to increase your range of motion, prevent injuries, feel more energetic and enhance concentration.
If you sit at the office almost all the time, efficiency your exercise in the gym may be affected and even possible risk of injury. Continuous sitting forces certain muscles contract over time, becoming so tight that they pull the musculoskeletal system and change your posture, significantly complicating everyday life and the implementation of various exercises in the hall.
- Office exercise exercises
- 1. Stretching the neck
- 2. Side stretch
- 3. Hamstring Stretch
- 4. Back stretching exercise
- 5. Stretching the upper back
- 6. Stretching the flexor muscles of the thigh
- A set of exercises for stretching at the office table
Office exercise exercises
But there is good news – all this can be avoided with several quick and easy exercises for charging at work location. All that is required to perform office gymnastics in during the working day – just a few minutes about once per hour, and all of them can be done right at the table. Use them regularly and you can say goodbye to stiff muscles and weak posture.
1. Stretching the neck
You may have noticed that after a long working day on the first the neck and shoulders are tight, so let’s start with them pulling.
Sit straight, place both legs on the floor and straighten your back. Take a few deep breaths. Then calmly, tilt your head slowly to the side, then roll it forward, the chin to the chest, then following in a circle – to the other side. Control your movements and slowly repeat them, rolling back on start side. Never throw your head back.
Hold for 10-15 seconds on each side and, if necessary repeat.
2. Side stretch
Sit straight in a chair and raise both hands above your head. Connect them to the castle with palms up. Gently push your hands into side, pulling the bottom of the scapula to the ceiling. You should feel deep stretching in the armpit and in the area latissimus dorsi.
Hold here for 20-30 seconds, then do exercise on the other side.
3. Hamstring Stretch
Hamstrings are especially at risk for compaction and shortening due to prolonged sitting.
To stretch them, just get out of the chair (step back approximately 1-2 feet apart) and lean forward with your hands on the table.
While in this position, keep your back straight, straighten knees and stretch your hips to the ceiling. You should feel good deep stretching of the muscles of the back of the thigh.
If you are more flexible, release the table and just lean straight towards toe of the foot, knees should remain straight. Hold it position 15-30 seconds.
4. Back stretching exercise
If you feel tension in your lower back while you work table, stretching the back can fix this.
In a sitting position, comfortably place one foot on the other. Now place the palm of the hand opposite the crossed legs on the outside side of the knee. Turn your shoulders in the same direction and Feel the stretch all over your spine.
Keep this position for 10-15 seconds, then change side. Do not forget to take deep breaths during stretching and exhale. This will help to avoid excess tension in the back, which may interfere with deepening the stretch.
5. Stretching the upper back
Such gymnastics for office workers is especially effective. with prolonged use of the computer. Thanks to this exercise, you you can avoid stoop and pain in the upper back and between shoulder blades.
Sit up straight. Stretch both arms forward parallel to the shoulders.
Round the upper back as if an imaginary rope is pulling you to the wall behind your back, while you are simultaneously strive forward.
Hold this position for 30 seconds, feeling like muscles of the upper back and shoulders relax.
After that finish the exercise. Repeat throughout the day for as necessary.
6. Stretching the flexor muscles of the thigh
Finally, the main muscle group to be stretched is hip flexor muscles. These muscles become quite sore and tense up while sitting at the table. You probably noticed that they restrict freedom of movement while doing squats and lunges. Tight flexors can also lead to your hips are turning around, potentially affecting your position spine and ultimately contributing to the development of pain in lower back.
To stretch them, stand and put one leg on a chair.
If your chair is motionless – excellent! Otherwise put something in front of him so that it does not roll forward.
Now, keeping your foot on the chair, move forward to the support leg, also forward forward lower back. You will feel pleasant stretching in the hip flexor of the hind leg. Very important to keep lower back as even as possible, so engage the body by pulling navel towards the spine.
Hold here for 10-15 seconds, then change your leg and repeat the sequence of movements. If you feel that muscles still tense, do the exercise again.
Now that you’ve trained in these exercises, it’s time to make a short complex that you can do in the office every day. This procedure will take only 3-5 minutes, and this is a great way to help diversify your day, do something good for your body and get a great charge energy.
A set of exercises for stretching at the office table
- Neck: 2 turns in each direction, lingering in each position for 10-15 seconds;
- Boca: 1 time in each direction, delaying 20-30 seconds
- Hamstrings: 1 time per leg, 15-30 seconds
- Back: 2 times in each direction, holding position 10-15 seconds
- Upper back: 1 time, linger for 30 seconds;
Hip flexors: 2 times on each leg, hold 10-15 seconds.
Perform these sedentary exercises regularly for computer and you can save a beautiful posture, avoid problems with back and other professional office problems employees.