Do not let your body strain and hurt due to sedentary work! Use these quick and easy exercises in the workplace to increase your range of motion, prevent injuries, feel more energetic and increase concentration.
If you sit at the office almost all the time, the effectiveness of your workouts in the gym may be affected and there may even be a risk of injury. Continuous sitting causes certain muscles to contract over time, becoming so tight that they pull on the musculoskeletal system and change your posture, greatly complicating everyday life and performing various exercises in the gym.
Office exercise exercises
But the good news is that this can all be avoided with a few quick and easy exercises to charge in the workplace. All that is needed to perform office gymnastics during the working day is only a few minutes, approximately 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, the neck and shoulders are strained in the first place, so let's start with stretching them.
Sit straight, place both legs on the floor and straighten your back. Take a few deep breaths. Then calmly, slowly tilt your head to the side, then roll it forward, chin to the chest, then following in a circle - to the other side. Control your movements and slowly repeat them, rolling back to the starting side. Never throw your head back.
Hold for 10-15 seconds on each side and repeat if necessary.
2. Side stretch
Sit straight in a chair and raise both hands above your head. Connect them to the castle with palms up. Gently move your arms to the side, pulling the bottom of the scapula to the ceiling. You should feel a deep stretch in the armpit and in the latissimus dorsi muscle.
Hold here for 20-30 seconds, and then do the exercise on the other side.
3. Hamstring Stretch
The hamstrings are especially at risk of tightening and shortening due to prolonged sitting.
To stretch them, just get out of the chair (step back about 1-2 feet) and lean forward with your hands on the table.
While in this position, keep your back straight, straighten your knees and stretch your hips to the ceiling. You should feel a good deep stretch of the muscles of the back of the thigh.
If you are more flexible, release the table and just lean straight to the toe of the foot, your knees should remain straight. Hold this position for 15-30 seconds.
4. Back stretching exercise
If you feel tension in the lower back while working at the table, stretching your 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 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 sides. Do not forget to take deep breaths and exhalations during stretching. This will help to avoid excess tension in the back, which can prevent deepening stretching.
5. Stretching the upper back
Such gymnastics for office workers is especially effective during prolonged work at the computer. Through this exercise, you can avoid stooping and pain in the upper back and between the shoulder blades.
Sit up straight. Stretch both arms forward parallel to the shoulders.
Round your upper back as if an imaginary rope is pulling you to a wall behind your back while you are striving forward.
Hold this position for 30 seconds, feeling the muscles of the upper back and shoulders relax.
After that finish the exercise. Repeat throughout the day as needed.
6. Stretching the flexor muscles of the thigh
Finally, the main muscle group to be stretched is the hip flexor muscles. These muscles become quite saggy and tense while sitting at the table. You have probably noticed that they limit your freedom of movement while doing squats and lunges. Tight bending muscles can also cause your hips to expand, potentially affecting your spine and ultimately contributing to lower back pain.
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 onto the supporting leg, also lowering your lower back. You will feel a pleasant stretch in the hip flexor of the hind leg. It is very important to keep the lower back as even as possible, so engage the body by pulling the navel towards the spine.
Hold here for 10-15 seconds, then change your leg and repeat the sequence of movements. If you feel that your muscles are still tense, do the exercise again.
Now that you have trained in these exercises, it's time to put together a short set 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 boost of 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 for 20-30 seconds;
- Hamstrings: 1 time per leg for 15-30 seconds;
- Back: 2 times in each direction, holding the position for 10-15 seconds;
- Upper back: 1 time, linger for 30 seconds;
Hip flexors: 2 times on each leg, hold for 10-15 seconds.
Perform these exercises regularly for sedentary work at the computer and you can maintain a beautiful posture, avoid back problems and other professional problems of office employees.