5 light exercises to help relieve muscle tension at the end of the working day

I am sure you know that a sedentary lifestyle detrimental effect on health. But what if you have to spend a lot of time at work in a seated position and at the same time you can not go to the gym? How can you avoid the unpleasant consequences of such a lifestyle? We have collected for you five simple exercises that will help relieve the tension in the muscles after a hard day's work.

We all know that a sedentary job can be bad for our health. But not all of us have the time and opportunity to regularly visit a gym.

For such people we have prepared five stretching exercises to help relieve tension from the ossified from sitting so long muscles. To perform these exercises do not require special equipment and a lot of extra time. You can do them after work or perhaps during a lunch break.

If you have no injuries, the stretching exercises are safe for you.

Stretching the chest muscles

This exercise is very useful if you spend a lot of time hunched over the keyboard, which can lead to difficulty breathing. Try to stoop and take a deep breath, and you will understand what I mean.

Bend your right arm at an angle of 90 degrees and place the forearm along the door frame. Put your right foot forward. Turn your body to the left until, until you feel a nice stretch in the muscles of the chest and front shoulder muscles. Hold this position for 30 seconds. Change hands and legs and repeat.

Stretching the thigh muscles

Discomfort in the muscles of the thigh - a common problem of those who spends much time sitting on a chair. Here's an exercise that will help to relieve tension in the muscles of the thigh.

Put your left knee to the floor, and pull the right leg 40-50 cm forward. Both feet should be bent at the knees at an angle of 90 degrees. The torso is in the upright position. Free pelvis forward to the moment when you feel a pleasant tension. Hold for 30 seconds. Change legs and repeat on the other side of the body.

For more stretch marks you can raise your arms above your head and slowly tilt and rotate the body in different directions.

Stretching the calf muscles

Office workers often complain about the fact that from prolonged sitting on a chair swollen calf. Such swelling accompanied by aching pain, and sometimes sudden convulsions. In order to overcome this disease, we recommend performing a simple exercise.

Stand about 50-60 cm from the wall, feet shoulder width apart. Lean your hands on the wall. Make a left foot step back, and then move the weight on that leg. Hold this position for 30 seconds, then change legs.

Do this exercise up to three times a day, if your calves are subject to edema.

Stretching the back muscles

This exercise relaxes the back muscles, which are often trapped after sitting so long in one place.

Lie on your back, stretch your arms along the body, turn the palms upward. Legs bent at the knees and your feet flat on the floor. Keep your feet together and drop both knees to the left and turn your head to the opposite side. Hold this position for 30 seconds. Repeat for the other side of the body.

spine stretching

Sedentary work makes the muscles surrounding the lumbar spine, lethargic and weak. Here's a good exercise to help remove excessive tension in the spine.

Lie on your stomach, place your hands under the shoulders. Then straighten your arms, zaprokinte head up and arch your body back to a sense of light stretching. Hold this position for 30 seconds.

And you do any exercise in the workplace?