Stretch tired muscles: stretching on the road

If you can do yoga in a way, the problem with a simple sip and mash stiff muscles and joints, and all should be. The main thing to know exactly what exercises are most effective for different groups of muscles, and, of course, follow the simple safety rules - no sudden movements!

Stretch is not only important on the road. This is useful, and after a long work on the computer, if you stood or sat up a long queue at the conference, held a lot of time behind the wheel or hit a very long movie. Proper stretching relaxes muscles, improves blood circulation, decreases blood pressure and reduces the risk of cardiovascular diseases.

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Remember that during the stretch you should feel like stretching your muscles, but it should not be a pain. Stretching for 15 seconds is ideal in order to stretch the muscles and back again as the work.

shoulders

Rotation. If you have spent most of the day is not just sitting at the computer, but also almost all the time typing text, your shoulders are probably already fall off. To mash them, do the most simple exercise: first, shoulders slightly forward (rounded back), then pull the shoulders back (shoulder blades are brought together, chest out). You can slightly rotating the shoulders, making a few laps ahead, and then the same - back. At the end of the lower shoulders relax.

Stretching. Raise your left arm in front of you and move it to the right side, clasping his right hand on the shoulder and gently pulling her to his chest. Hold this position for just a few seconds and do the same with your other hand.

Neck

Protect your neck. Our neck is suffering almost more than any other parts of the body, as during operation of the computer rarely keeps it in the correct position. In order to stretch the back of the neck, put your chin on your chest and rotate it to the left. Raise your left hand and pull her right hand to the bottom of the head. Lower the arm and repeat the same thing on the other side. Hand bend!

You are at the wheel and your eyes are constantly watching the road? This problem is easily solved. During a stop at a traffic light pull with one hand as low as possible and sit on it. Then pull the opposite ear to shoulder, thereby stretching the side of the neck. Repeat the same with the other hand.

Chest

Open Sesame! Rapid stretching of the breast can prevent shoulder injuries and improves the mobility of the shoulder blades. Take bent at the elbow towards the case (the angle between the elbow and shoulder must be 90%), so that the fingertips looked up. Rest against the palm to a solid surface, leaning slightly forward. Do the same on the other side.

Stuck at a red light? Unbuckle the seat belt and sit on the edge of the seat. Arch your back slightly bent spine and straightening the chest. During this exercise, look up, his head thrown back a little

triceps

Pat yourself on the back. Raise your left arm up and bend it at the elbow and slide a bit over his head so that it was possible to touch the fingertips to the back on the blade level. Get the right hand behind his back and also bend at the elbow. Try to throw in his hands in the lock behind him. Change hands (right at the top, left - bottom).

It does not work with his hands clasped? Then just raise your left arm up, bend at the elbow, right hand grasp the left shoulder and gently press down so that the hand went behind his head. Do the same with the second hand.

Forearm, wrist and hand

Say "no" tunnel syndrome! Problems with the wrist affected almost everyone who all their time at the computer - the mouse and keyboard in this case, not the best of friends. Pull the left arm forward, palm out, fingers pointing up, not bent elbow. Grasp your right hand fingers of the left hand and slightly pull it toward you, stretching the lower part of the forearm. Then lower the thumbs down, palm facing inward, and then pull the right hand on himself. Repeat the same with the other hand.

Rotation. Rotate your wrists in opposite directions. Then stretch a few tendons in the fingers, gently pulling them and then clenched his hand into a fist.

Lower back

Duck and cover. Sit with your feet shoulder-width apart, feet firmly pressed to the floor, and lean slightly forward. Then, without taking his ass from the chair, lean forward as long as the breasts do not make it to the hips - it will help remove unpleasant sense of tension in the lower back (it hurts both the long sitting, and from the long stay on feet). For a deeper stretch a little bit open your legs and lean forward even further.

Buttocks

And it sometimes hurts ... Start with the same sitting position. Cross your right leg to the left so that the right ankle was lying on his left knee. Then clasp hands left thigh and pull it to your chest, stretching the right buttock muscles. Then repeat the same with the other leg.

Legs

Lean towards them. To stretch the hamstrings, straighten your right leg and stretch her breast with back erect. Then do the same with the left foot.

Rise! Get up! To stretch the quadriceps femoris muscle, you need to open the hips and bend the knees, or a combination thereof. Browsing is not very convenient to do so for this exercise, it is better to get up. Pull the muscles of the left leg, standing on the right leg and bend your left knee and pull your hands heel to the buttocks. The lower back should not be sagging, pelvis pushed slightly forward, knees together. Do the same with the other leg.

Click on them. Studies show that stretching of the calf muscles improves the mobility of the foot. In order to get a good stretch them, sit on the floor, rest your heels on the wall or furniture, socks over and lean slightly forward.

Feet and ankles

Look around. This exercise can be done without leaving the workplace. As you sit, let down your left leg to the right so that the ankle was lying on his right knee. Ankle rotate first in one direction and then in the other. This stretch will help you avoid the fate of Achilles, strengthen the Achilles tendon and help avoid injuries.

Sunday shoes. This exercise can also be performed while standing, and sitting. Be on your toes and have a good rest against them on the floor. Then return slowly to its original position on the floor and push the heel.

Charging. Put the foot on the ground and push it with your fingers and the front part of the foot, as if you are going to be on your toes. It is not necessary to rely on the working leg - weight can be transferred to the other leg.