You know that for a long time to sit at a desk almost as harmfullyHow to smoke? A typical situation in which we spend most of the day increases the risk of diabetes, diseases of the cardiovascular system and even lead to early death. And the outlines of the body begin to resemble potatoes. But really all that bad if so many people spend hours hunched over a desk in the office and relax in front of the TV?
"Yes, everything is just so", - Vladimir says Friedman, chiropractor, specialist in sports medicine at New York Medical Center Accelicare Sports Chiropractic.
Vladimir FriedmanWhen you sit hunched over a long time, there are changes in the body at the physiological level. It is proved that this increases the risk of many diseases. In addition, you lock your body in a cage. Tissue weaken and may lose their function.
The doctor will often show their patients how to maintain the correct position of the table and apply kinezioteypirovanie - method based on the use of sticky cotton ribbons (if attach them crosswise to the waist, the hold posture is simpler).
Friedman compares the effect of static postures with effect from wearing the plaster when muscle tissue for a long time remains fixed, shortened fibers are compressed and become weaker. But Make the body move, using only its own weight - stand up, sit down, go for a walk - and the load will make the muscles stronger.
The movement promotes water and nutrients to the tissues, the activity keeps them healthy. Although our work, which is increasingly mobile technologies, makes us immobile, forcing all the time to sit and click on the button, you need to think actively and sit too active.
In other words, during a break, do something to preserve the mobility and tone your tissues during the day and throughout their lives. Layfhaker already dictates what exercises can be done in office. If you found them too complex, follow the instructions from Dr. Friedman.
1. Do Foot Massage
Foot really lose mobility if a long time to sit in one position. The lack of movement calves and ankles becomes a problem. During the day, take a couple of breaks, during which roll it foot massage ball or a small bottle of ice water. Take off your shoes, lightly step on the ball or a bottle and roll the object of the foot arch. The pressure of the massage relaxes the tissues and improve blood circulation.
2. Squat against the wall
Squeeze blade and lower back wall, a seat so as to bend the knee and hip joints 90 °. Hold this position for a minute. Repeat three times. No need to do more: you squat, not for sporting achievements, and to prevent the degeneration of tissues.
3. Do lunges
Hip muscles that bend and unbend joints, shortened from the constant sitting. It must be properly stretch the front group of the thigh muscles: quadriceps, and the smaller muscles that are responsible for movement in the hip joint. Lunge left leg forward, bending the knee at an angle of 90 °. Right knee should not touch the floor. Then change the supporting leg. Repeat the exercise 3-4 times a day.
4. straighten
From the long sitting in the place we begin to bend, rounded shoulders and pull the neck forward. To remedy the situation, sit on the edge of a chair, leaning on the tailbone. hands on the sides expand so as to take the shoulders back and bend his back. At the same time, expand the stack and spread to the side hips. Hold this position for 10 seconds. Repeat 10 times.
5. pull back
This exercise was coined to practice with a herniated disc, but it is perfectly suited to remedy the situation by landing at the table. Stand up, put your hands on the pelvis from the back. So you protect the lumbar spine from excessive stretch. Slowly lean back as far as you can. Repeat 10 times. Perform each exercise once or twice a day.