5 exercises for office workers that you can perform right now
You spend eight hours a day at the office, sitting at a table and hiding yourself in the monitor. How in such conditions to keep health? Add five simple exercises to your schedule.Do you know that it's almost as harmful to sit at your desk as smoking? The typical situation in which we spend most of the day increases the risk of diabetes, cardiovascular disease and even leads to early death. Yes, and the outlines of our body begin to resemble potatoes. But is it really so bad if so many people spend hours hunched over a table in the office and rest in front of the TV?
"Yes, that's it," says Vladimir Fridman, a manual therapist, a sports medicine specialist from the New York Medical Center, Accelicare Sports Chiropractic.The doctor often shows his patients how to maintain the correct position at the table and apply kinesiotherapy - a technique based on the use of cotton adhesive tapes (if to attach them crosswise to the waist, then it will be easier to keep the posture).
Friedman compares the effect of a static posture with the effect of wearing gypsum: when the muscle tissue remains immovable for a long time, the fibers shorten and contract, become weaker. But make the body move using only its own weight - get up, sit down, go for a walk - and the loads will make the muscles stronger.
Movement promotes the flow of water and nutrients into tissues, the activity keeps them healthy. And although our work, in which more and more mobile technologies, makes us immobile, forcing us to sit and press buttons all the time, we need to think actively and sit actively too.
In other words, during a break, do something to keep the mobility and tone of your tissues throughout the day and throughout life.
1. Do a foot massage
The feet really lose mobility if you sit in one position for a long time. The lack of movement of the calves and ankles becomes a problem. During the day, take a couple of breaks, during which time, massage a massage ball or a small bottle of ice water. Remove the shoes, lightly step on the ball or bottle and roll the object over the arch of the foot. The pressure from the massage will relax the tissues and improve blood circulation.
2. Crouch near the wall
Press the shoulder blades and waist to the wall, sit down to bend the knee and hip joints at a 90 ° angle. Hold in this position for a minute. Repeat the exercise three times. You do not have to do more: you do not squat for sports achievements, but to prevent tissue degeneration.
3. Make an attack
Muscles of the hips, which bend and unbend the joints, are shortened from the constant sitting. It is necessary to properly stretch the anterior group of muscles of the thigh: quadriceps and smaller muscles responsible for movements in the hip joint. Make a lunge left leg forward, bending the knee at an angle of 90 °. The right knee should not touch the floor. Then change the supporting leg. Repeat the exercise 3-4 times a day.
4. Straighten
From prolonged sitting in place, we begin to bend, round off the shoulders and pull forward the neck. To fix the situation, sit on the edge of the chair, leaning on the coccyx. Hands on the sides unfold in such a way as to take your shoulders back and bend your back. Simultaneously, unfold the feet and spread them to the sides of the hips. Hold in this position for 10 seconds. Repeat 10 times.
5. Pull your back
This exercise was invented for training in hernias of inter vertebral discs, but it is great to correct the situation when planting at the table. Stand up, put your hands on the pelvic bones from the back. So you protect the lumbar spine from excessive stretching. Slowly lean back as far as you can. Repeat 10 times. Perform the exercise once or twice a day.
No comments