Exercises for the back during sedentary work. A set of exercises for the back, which can be done right at the workplace

Hi all! This article is dedicated to accountants, secretaries, all those who, by the nature of their activities, are forced to move little. If it's hard to find time to exercise, if it so happened that you lead a sedentary lifestyle, then these exercises in the workplace are just for you.

Desk exercises that everyone will appreciate

It's simple - watch and repeat. Together with colleagues, boss, accountant and business trip.

In fact, immobility is a real problem. Take advantage of special exercises, the so-called hidden(or ) gymnastics.

These movements (or exercises) can be performed anytime, anywhere without attracting the attention of others.

The method of “constant hidden training and physical impact on the body”, or simply “gymnastics for the lazy”, is an excellent alternative to traditional physical education.

The main task of this method is to make up for that experienced by most residents of large cities.

The effectiveness of classes depends on their frequency and regularity.

Any exercise is performed either until fatigue occurs, or as long as there is a desire and opportunity.

You can perform exercises in static or in dynamics - this does not affect the effectiveness of training. If no one sees you, both options are good.

If you need to make the workout invisible, use the static option.

Exercises you can do without attracting attention

1. For example, when you wash stand with bare feet on a rubber mat with a bumpy surface is a good tonic procedure, as there are many biologically active points on the soles of the feet, associated with internal organs. Thanks to the irregularities of the mat, a natural massage of these nerve formations occurs, and the body receives an additional charge of vivacity.
2. Leaning over the sink do not bend your knees- it helps to increase muscle tone.
3. Walk as much as possible, do not stand passively on the escalator in the subway, but go down and up the stairs if possible.
4. When you go, don't slouch. Learn to walk easily and naturally, then you will be less tired.
5. Being in transport, standing in line with all your might, as if you want him to touch the spine. . Do this as often as possible, and you will get rid of excess fat on the waist and abdomen. But this exercise should not be done immediately after eating.
6. Still as strong as possible tighten the muscles of the buttocks. Count to six and relax. The more often you do this exercise, the faster and more graceful your silhouette will be.
7. Doing household chores or walking along the service corridor, while no one sees, do it in turn four steps on toes and four regular. Then four steps on the heels, then four regular. You can try - it strengthens.

Vorobyov's hidden gymnastics for those who hang at the computer

1. Sitting on a chair break off the floor with force. To increase the effect, you can press on your knees with your palms. Repeat 30-40 times for 1 minute.
2. Sitting on a chair tear off socks from the floor, as if overcoming resistance. At the same time, the muscles of the lower leg, foot, and thigh are noticeably tense. Repeat 30 - 40 times for 1 minute, you can perform it while standing.
3. Can also be 40 times tense and relax, it is especially good to do this in transport, since it is absolutely imperceptible in winter. Just squeeze them and relax.
4. Inflate your stomach as you inhale, and as you exhale - with all your might draw in the stomach like you want it to touch your spine. Count to six and relax. Repeat this as often as possible.
5. Slide your shoulder blades back toward your spine so that your back appears flat. Repeat 30-40 times.
6. Clench and unclench your fists, making great efforts for this. So that the tension of the muscles of the hands reaches.
7. Turn your head first to the right and then to the left 90 degrees. Repeat this at least 10 times for each side.
8. Strongly resting your palms on the chair seat, raise your feet slightly above the floor. Then try to get up on your own. Slowly return to original position. It perfectly strengthens the muscles of the shoulders and chest. Sitting, make periodically circular movements of the feet, each in turn.

Charging in the office - exercises in pictures

Another option isometric gymnastics, which you can perform in the office without getting up from your chair, and you can do it unnoticed by others.

A sedentary lifestyle is the scourge of the 21st century. The whole life of people is spent sitting - traveling in transport to and from work, directly working time at the computer, even at home, people manage to spend all their combined time sitting in an armchair or playing on a tablet until late, and as a result, a significant load on the spine affects. Many are tormented by the question of how to save the spine in a sedentary job, what exercises should be performed in order to feel cheerful? Let's look at these important issues and how to solve them for any modern person.

Prevention of osteochondrosis

A chronic disease of the spine, in which the intervertebral discs, cartilages are affected, people experience severe pain, is called osteochondrosis. This disease awaits you if you do not start monitoring your spine in time. There are cases when already in 20-30 years the back hurts from sedentary work, so do not ignore the first bells, begin to actively resist them.

In order not to raise the question of how to properly save the spine in a sedentary job, you must follow a number of simple rules:

• You must lead healthy lifestyle life, do gymnastics or do back exercises in gym.
• With regular training, blood circulation will improve and tighten muscle corset, the “by-product” of exercising will be that you will begin to look better and feel great, and your physical health will improve.
• No exercise can replace self-control, so carefully monitor your posture, try to walk straight, without hunching or slouching.

Sedentary exercises

The most important thing you should learn when working at a computer in an office is to sit correctly. The posture should be perfect, you should not lean on one side, rearrange your legs. Charging for the office will help improve performance, relieve pain. To feel good, there are very simple, but effective exercises for the back and neck.

Warm-up for the back

1. A very simple but effective exercise - hands in the castle. To do this, you will need to sit on a chair with a perfectly flat back and join your hands behind your back in a lock. To complete the exercise, skill and good posture: the smoother, the easier it will be to join hands. If the stretch is far from perfect, grab a pen or pencil and try locking your hands together. The blood circulation in your back will improve and you will feel better.
2. The next exercise - sitting on a chair, stretch your arms forward, with your fingers joined in the lock. As you exhale, try to stretch as much as possible, while the stomach needs to be pulled in, and the head should look down. This wonderful exercise helps to stretch the upper back.
3. If in the previous exercise they stretched their arms forward, then here they should stretch back. In a sitting position, put your hands back and clasp in the lock, then stretch as much as possible. The correctness of execution will be indicated by the convergence of the shoulder blades at the position chest stretched forward.

Warm-up for the neck

Neck exercises are essential to prevent degenerative disc disease cervical, they can be used as charging at work. The whole complex for the neck should be repeated 3-5 times for maximum effectiveness:

1. Simple but good exercise- shake your head. To do this, you will need to sit on a chair, tilt your head slightly forward and perform smooth, swaying movements back and forth, as if agreeing with something.
2. A similar exercise, only here you will need to tilt your head first to one shoulder, then to the second. Try to touch your shoulder with your ear, do everything carefully, without sudden movements.
3. Exercise "Who's there?" consists in the fact that it will be necessary to turn the head to the right, trying to look over the right shoulder and vice versa. The exercise can be done sitting or standing.

Exercise Chair

Video: Office charging

Irina Kondrasheva | 10/20/2015 | 3689

Irina Kondrasheva 10/20/2015 3689

Both a sedentary and a "standing" lifestyle are equally unhealthy. Help your body by giving these exercises just 10 minutes at work.

Doctors joke that they can tell you about the occupation and lifestyle of a particular patient better than any fortuneteller. Alas, but it is. The programmer and the accountant are given out with inflamed eyes, the driver - rough palms and a specific curvature of the spine, the hairdresser and the sales assistant - rough feet and varicose veins. The degree of neglect of the disease in this case directly depends on the length of service in the specialty.

Gymnastics for the eyes

Endemic computerization brought eye problems to the first lines of the "rating" of occupational diseases. Redness, dryness and a feeling of sand, bags under the eyes and swollen eyelids are a guaranteed result of many hours of “watching” at the monitor. A few five-minute breaks for eye gymnastics will not only save your eyesight, but also help increase your own efficiency.

1. Rotate the pupils with closed eyes. By 10-15 circular motions to one side and the other.
2. We blink frequently for 30 seconds, then just sit with our eyes closed for the same amount of time, relaxing.
3. For 10 seconds, look at the tip of the nose, and then look at the object on the opposite side of the room. We repeat 10-15 times.

Sedentary exercises

Office workers who get up from their workplace only during their lunch break need 10 minutes of rest for every 2 hours of work. A set of exercises for physical education will help to avoid the aggravation of a number of diseases.

1. Stretch the spine

• We rise from the chair and stand against the wall, trying to press against the vertical surface with all parts: heels, hips, lower back, shoulder blades and neck.
• Having fixed in this position, we rise on our toes, sliding along the wall.
• Repeat slowly 10-15 times.

2. Circular rotations

Circular movements of the pelvis - The best way release tension from the lumbar spine. We perform 5 rotations, first clockwise, and then in the opposite direction.

3. Tilts

Tilts with touching the floor with the fingertips are performed 3 times with a mandatory backward bend when returning to the starting position.

4. Working on the press

Pumping the press will help not only relax stiff shoulders and back, but will also contribute to the flow of oxygen, which will have a beneficial effect on mental activity.

We slowly inhale, at the same time tensing the abdominal muscles, and then also slowly exhale, relaxing. The exercise can be performed right in the office - none of your colleagues will even guess that you are pumping the press!

5. Stretch your legs

Jumping in place to a low height and squats will help disperse stagnant blood.

Standing exercises

Varicose veins, leg aches, swelling, flat feet are signs of standing work. The risk group for foot diseases includes promoters who are constantly on the move, as well as salespeople, hairdressers, factory workers and teachers who are forced to stand in one place a lot.

A lunch break or free 5-10 minutes should be devoted to prevention, otherwise problems will make themselves felt in a few years. Stagnation of venous blood can cause the formation of blood clots.

1. We do not allow edema

Periodically we squeeze and unclench our toes on our feet. Performing this exercise 10-15 compressions-extensions 3-4 times a day will also serve as a prevention of puffiness.

2. Massage the shins

Self-massage of the lower leg - good remedy, which helps to cope with heaviness in the legs. We combine the minutes allocated for rest with intensive rubbing and tapping movements on the outer and inside legs.

3. Legs up!

The ability to lift your legs off the floor is a great success that should not be missed. During the coffee break, we put a second chair or ottoman nearby and throw our legs on them. Alternately pulling out the socks, we disperse the blood. After 5-7 approaches, we give ourselves 3 minutes of complete relaxation.

Do not neglect physical education at work, and your body will thank you!

A set of exercises that can be performed while sitting at your desk in between work tasks. Teach colleagues to take care of their own health and exercise with you several times a day. Fitness in the workplace is a great way to take care of your figure and well-being.

Everyone is well aware of the harm caused by professional sedentary activities. Sedentary work increases the risk of diseases associated with cardiac activity, provokes diabetes and cancer. For the category of people with sedentary work, it is necessary proper nutrition, quality rest and mandatory physical exercise. In the last article, we discussed that these and other tips help.

One of the main components is gymnastics at work with this lifestyle. Exercise reduces the risk of disease and promotes rest in the parts of the body that are most prone to stress. For many representatives of office staff, it is vital to perform a set of exercises at work.

1 exercise

Sit upright in a hard-backed chair. Clasping hands in the lock in the occipital area, we bend back, resting against the back. It is important to strictly control breathing. We take a deep breath, bend back, exhale, lean forward. Repeat 5 times.

2 exercise

Having settled down on a working chair (the presence of a back), we evenly hold our back. In this case, both hands should be at the top. One hand grabs the other hand, then make smooth inclinations to the right, to the left, straining the entire muscle tissue. The recommended repetition is 10 times.

3 exercise

This is the so-called "scissor work". Hands are at chest level. Inhale the hands come together in front, exhale diverge to the sides. Exercise is recommended to be carried out 10 to 15 times a day.

4 exercise

Sitting at the workplace, we put our feet at a distance of 30 centimeters and rest on the floor. One hand holds on to the chair, the other rests on the thigh. In this position, it is necessary to make turns, while creating pressure on the back area. When making a turn, it is necessary to hold a tense position for several seconds. Then there is a change of hands, and the turns are already made in the other direction. Exercise can be done 5-10 times a day.

Exercises, sitting at work, allow you to do gymnastics without looking up from your workplace. In addition, a series of gymnastic techniques reduces the load accumulated during the working day. It is necessary to carry out a set of exercises from the degree of fatigue and swelling of certain parts of the body.

An example of a set of exercises when working at a computer (video)

How often to take breaks at work

The approximate interval between work and rest should be every 2 to 3 hours. Given all the responsibility for their own health, fitness in the workplace will increase the chances of maintaining physical health fine.

Also, try to take the stairs more often if you have a sedentary job. This is a simple addition to everyday life will help strengthen the legs, stabilize the weight and give a load to the muscles that are not used during normal walking. Read more

For more than forty years, scientists around the world have been talking about how harmful sedentary work is. However, in recent years this problem has become even more widespread, due to the fact that people in the twenty-first century give preference to those professions that do not require any physical activity. This is the peculiarity of sedentary work, the lack of physical activity entails certain problems. It should also be noted that almost any sedentary job involves interaction with a computer, which only worsens real situation cases, increasing risk factors.

What are the harms of sedentary work?

Scientists say that the body of people leading a sedentary or sedentary lifestyle ages five, and sometimes ten years faster than ordinary people. Among other things, sedentary work greatly affects posture, weight, vision and overall well-being. The spine is especially hard hit. Doctors admit that most office workers have back problems. As a rule, they manifest themselves in the form of unpleasant pain, which in the end can result in a full-fledged disease. Most often, as a result of sedentary work, people develop osteochondrosis, which later can provoke other complications in the form of kyphosis, disc protrusion or sciatica. To all this bunch of diseases, you can also add hemorrhoids, sexual problems, venous congestion, apathy and swelling of the legs. However, this is not the whole list of diseases that develop as a result of sedentary work or seated image life.

Along with all other problems, doctors note a violation of metabolic processes in the musculoskeletal system in those who spend a long time in a sitting position. This deviation leads to stagnation of blood and, as a result, to the formation of blood clots, which in most cases are a problem of blockage of blood vessels. Thus, we can conclude that sedentary work is very harmful, and therefore requires a person to pay more attention to his body. With permanent sedentary work, it is imperative to perform special exercises to minimize health risks. Today we will consider in detail a set of effective exercises aimed at restoring the activity of the spine and muscles.

Effective exercises for sedentary work

First exercise

You don't have to get up from your chair to do this exercise. You need to clasp your hands at the back of your head and try to bend as much as possible back and then forward. In this case, it is necessary to breathe as follows: leaning back, inhale, bending forward, exhale.

Second exercise

It, like the previous one, is performed while sitting on a chair. To do this, you need to rest your feet well on the floor, placing them at a distance of forty-forty-five centimeters, and resting your hand on your thigh, perform back turns, thus creating pressure in it. After holding this position for a few seconds, you can return to the starting point and repeat the exercise on the other side.

Third exercise

The following exercise is extremely simple, but at the same time very effective. Its essence boils down to the simplest lateral slopes that knead lumbar spine and resume muscle activity. Sitting on a chair, you need to raise your hands above your head and lay your palm right hand for the left elbow. Tilts are made slowly and alternately, without sharp jerks.

Fourth exercise

It's pretty simple, but extremely useful exercise, it promotes the flow of oxygen to the brain. While in a sitting position, you need to smoothly turn your head to the maximum in one direction, and then in the other direction. The intensity of repetitions can reach fifteen times.

Fifth exercise

But this exercise is more like a game. To complete it, you need to think up in your mind some kind of phrase of three or four words and try to draw it in the air with the help of your nose. It is very important that the amplitude of head movements is complete, only in this way can the maximum effect be achieved.

Sixth exercise

This exercise is designed to develop shoulder joints It also improves blood circulation. It is performed quite easily, you need to put your hands on your shoulders and do rotational movements in both directions alternately. Approximately, it is necessary to make ten full revolutions in one direction and in the other direction.

Seventh exercise

Moving slightly away from the table, you need to alternately straighten your legs so that they are parallel to the floor. With each leg, it is desirable to do about ten to fifteen repetitions.

Eighth exercise

This exercise is designed to improve major muscle(inner thigh). It is performed very simply: you need to squeeze a bottle of water between your legs or, in its absence, a fist, and try to squeeze it, holding the tension for fifteen to twenty seconds.

Ninth exercise

Now we will look at an exercise that helps relieve the feeling of tension in the muscles of the neck, shoulders and back. To perform it, you need to lower your head down, relaxing your muscles, and raise your shoulders up. In this position, you need to spend about five seconds, after which you can relax and repeat the exercise another fifteen times.

Tenth exercise

Another exercise, the direction to strengthen gluteal muscles. It can be performed not only at work, but also in the car, for example. Sitting on a chair, you have to try to strain the muscles of the buttocks as much as possible, and hold this tension for five seconds, then relax and repeat it fifteen more times.

Note!

A complex of the ten above exercises is aimed at activating the working processes of the body, improving blood circulation and increasing the activity of the back muscles. With regular implementation, you can minimize the harm that causes our body. sitting position body. In addition to everything, you need to properly plan your workplace. This will cross off the list of many risk factors.