Stretching that you can do at work
Sport And Fitness / / December 19, 2019
Exercises to stretch available wherever there is a wall and a chair.
Hours at the computer or smartphone provoke discomfort in the neck, back and waist. The best way to get rid of them - stretching, or stretching. This is a set of exercises for relaxation and stretching the muscles of the body.
Each static exercise - there is faded and we do not move, - we recommend stay for 20-30 seconds or until relief in the stretched area. Dynamic - with active movement of any part of the body - repeat as to complete relaxation.
open the hips
Due to the long sitting in the same position of the lower limb blood circulation, so buttocks, Hips and waist numb and sometimes hurt. With only a few movements, you can stretch all three zones at once.
- Sit on the edge of a chair, place the feet under the knees to the hips width.
- Put one foot over the knee of the other leg. At the same knee raised limbs should be dropped and directed to the side.
- Gently lean forward, as if you want to put the chest to his feet.
- Keep the position until you feel relief in the muscles.
- Do exactly the same for the other leg.
crease ahead
After a long day of work in front of the computer you want to relax both physically and emotionally. Exercise can help relieve stress and tension from the lower back and neck.
- Stand in front of a chair.
- Bend your elbows and place them on his seat or backrest.
- Lean and lower forehead on his hands.
- Relax.
back Relax
If you feel a strong fatigue in the backThen stretching with the help of a chair exactly can help you. For this:
- Sit in a chair and turn around to the back side.
- Place both hands on the back of a chair.
- Gently turn the housing in the direction of the hands.
- Stretch arm diagonally to the leg of the chair. If possible allow the stretch to the far leg. Keep your back straight.
- Hold this position for a few seconds.
- Repeat on the other side.
light arms
We spend a lot of time at the keyboard, or behind the wheel. At the same time our hands are raised in an unnatural state, which is annoying shoulders. Here is one of the most affordable methods to stretch them:
- Stand up against the wall.
- Lift the straight arm, palm up against the wall.
- Slowly lower limb down behind him, trying not to bend it.
- Do the same for the second hand.
Dog muzzle halfway down
This version is known in yoga Asana is designed for total relaxation and stretching the entire body. Especially good exercise for the back, the back of thighs and hamstrings.
- Stand behind the chair.
- Put your hands on the back of it.
- Slowly lean back and walk as far as you can.
- Hands, legs and back should be straight.
- So wait until you feel lightness in the body.
open shoulders
Excellent technique against the stoop, which will straighten your shoulders, stretch the diaphragm and breathe in deeply.
- Sit flat on the edge of a chair.
- Lift one arm up.
- Stretch it to the opposite side. The back is straight.
- Repeat for the other side.
- Take a right hand over the lower part of the back of the chair.
- Push the chest forward and up.
- Relax your chest muscles and hold this position for a few seconds.
free wrist
Many hours typing at his laptop, mouse-clicking and poking in the smartphone overload wrist and shoulders, causing muscle hypertonicity. The following exercises are designed to stretch them and remove the clamps.
Wrist:
- Stand up straight.
- Pull the arm in front of you, palm up.
- The fingers of the hand, gently pull to his second limb.
- Hold for a few seconds, and then do the same with your other hand.
Shoulder:
- Standing straight, stretch both arms up.
- Cross your fingers into the lock.
- Turn the palms to the ceiling.
- Stretch your hands up.
This complex will always be fresh and healthy, even when it seems that the day would never end. And the improved blood circulation helps to perform tasks more creative.
see also🧐
- 25 exercises with fitness elastic band to replace the gym
- 12 simple exercises every day
- How to warm up during operation for 3 minutes