Office Workout: relax, stretch and tune into a working harmony
Health / / December 19, 2019
We offer you an easy 5-minute warm-up, which can be performed without leaving the workplace. It will remove the tension from the neck, shoulders, back and legs. Your body will thank you.
Move your chair away from your desk and sit back closer to the edge. Take a few deep breaths and start charging.
Exercise № 1
Slowly lower your head forward, trying to reach his chin to his chest. Then, slowly pull the back of her. Repeat the exercise five times.
Exercise № 2
Now start to turn his head from side to side. The movement should be crisp. Head looks strictly to the side. Try not to drop the chin down. Perform five turns and move on to the next exercise.
Exercise № 3
The last exercise with the neck and head - circular motion, first in one direction and then in another. Perform five repetitions.
Exercise № 4
It's time to stretch your shoulders in a circular motion, first in one direction and then in another. Perform five repetitions. Try at the top to lift the shoulders as high as possible. When retraction maximum pinch blade, and then lower the shoulders as low as possible.
Exercise № 5
During the execution of side twists, try to reach the crown up. The back should be straightened. Breathing deeply and evenly. Hold for a few breaths, then repeat on the other side.
Exercise № 6
During the execution of the slopes in the direction of keep your hand clearly above the head. Take a deep breath and as you exhale, try to drop as low as possible. Then inhale again light up a spring and exhale tilt. Follow a few of these springs and go to a modified slope.
Exercise number 6.1
To this end, the supporting hand on the opposite edge of the chair. Again follow a few springs and repeat the same thing on the other side.
Exercise № 7
Sit on the edge of a chair, hook hand straight into the castle behind and slowly bend forward with straight backs. In the lower position relax your neck and try to have joined hands as high as possible. Hold this position for a few breaths, then slowly return to starting position.
Exercise № 8
Straighten both hands and put them forward. Bend at the elbows and twist them so that they are pressed against each other palms. The right hand is on top. The shoulders must be parallel to the floor, the elbow angle is 90 degrees. Hold this position for a few seconds and do not forget to breathe deeply. Untwist hands and repeat the exercise, but this time leading to the left hand.
Exercise № 9
Leaning back in his chair. Get your hands back, hook them to the castle, as if to hang on the chair. Chest push forward and upward, head tilted back and relax. Hold this position for a few breaths.
Exercise № 10
Again sit closer to the edge of the chair. Get the right leg up, bending at the knee, and place it to the left so that the ankle was on his knee. In this position, begin to rotate the foot, first clockwise, then counterclockwise.
Make a few circles in each direction and proceed to the next exercise without change of foot.
Exercise № 11
Slowly lean forward, trying to put his stomach on the thigh of the left leg. If you wish, you can left hand clasp his right ankle, trying to pull herself as close as possible to the thigh. Simultaneously push the right hand on your right knee, dropping him down even more. Stay in the down position for a few breaths.
Then repeat the exercise 10 and 11 in the other leg.
Exercise № 12
Again, sit straight. Back straight, top stretches to the ceiling. Put your hands on your knees with palms up and do some very deep and slow breaths.
Warm-up is over. It's time again to start to work. We hope that after these five minutes you will feel much better!