These simple unloading and stretching exercises will serve as a good warm-up right at your desk.
Office workers often suffer from:
- osteochondrosis of the cervical, thoracic, lumbar spine;
- hemorrhoids and congestion of the pelvic organs;
- infringement of the sciatic nerve;
- decreased vision and eye strain.
Office workers sit for hours and do not change their posture, so these diseases develop. And you need to get used to taking breaks to warm up the main muscles of the body, arms and legs.
Therefore, we recommend doing some exercises right at your desk:
Unloading of the thoracic spine
Sitting with a straight back, while inhaling, we move the thoracic region forward, while the shoulders remain in place. The shoulder blades can be brought together slightly to provide additional pectoral stretch. Linger in this position for a couple of seconds.
On exhalation, we return to the starting position.
Do 2 sets of 10 times.
Unloading of the shoulder joints
Sitting, hands are lowered along the body, raise your right hand and bring it forward to parallel with the floor, then we take our hand back, bringing the shoulder blade to the spine.
This leaves the body in place. The movement is only due to the shoulder joint and scapula. Do not raise your shoulders. The body remains stationary.
Then we lower the hand. Then we repeat the exercise for the left hand.
Free breathing.
We do 2 sets of 8 times for each hand.
istockphoto.com
Stretching the muscles of the back of the shoulder and muscles of the shoulder blades
Starting position: sitting, arms along the body, back straight.
Technique of execution: as you exhale, slowly pull your right hand in the opposite direction parallel to the floor. This stretches the target muscles. The movement is only in the shoulder. The body itself stays in place, does not turn with your hand - this is important. Then, while inhaling, we lower the hand and repeat on the left hand.
We do 2 sets of 10-15 times for each hand.
Stretching the gluteal muscles and hamstrings
Sitting, the feet are on the floor, in turn we bend one leg at the knee and hip joint and bring it to the body. At this time, we clasp our hands in the lock and grab the leg at the knee level. Then we additionally pull the leg towards us with our hand, while completely relaxing the muscles of the leg so that there is a good stretch. We do not bend over to meet the leg. Otherwise, the necessary stretch will no longer be, but the lower back will strain.
Hold this stretch position for a few seconds. Then we lower the leg to its original position and perform the exercise on the left leg. Free breathing.
We do 2 sets of 5 times for each leg.
You will be interested to know 5 secrets for those who work hard
