Exercises for people leading a sedentary lifestyle. Prevention of osteochondrosis - office exercises for the back, video

Content

A sedentary lifestyle is the scourge of the 21st century. People spend their entire lives sitting – traveling on public transport to and from work, directly working time at the computer, even at home people manage to spend all their total time sitting in a chair or playing on a tablet until late, and as a result, a significant load is placed on the spine. Many people are tormented by the question of how to save the spine during a sedentary job, what exercises need to be done in order to feel cheerful? Let's look at these important issues and ways to solve them for any modern person.

Prevention of osteochondrosis

A chronic disease of the spine, in which intervertebral discs and cartilage are affected, and people experience severe pain, is called osteochondrosis. This disease awaits you if you do not start taking care of your spine in time. There are often cases when already at 20-30 years old the back hurts from sedentary work, so don’t ignore the first signs, start actively resisting them.

• You must lead healthy image life, doing gymnastics or doing back exercises in the gym.
• With regular training, blood circulation will improve and the muscle corset will tighten; a “by-product” of the training 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.

Exercises for sedentary work

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

Warm-up for the back

1. Very simple but effective exercise– hands in the lock. To do this, you will need to sit on a chair with a perfectly straight back and clasp your hands behind your back. To perform the exercise you will need dexterity and good posture: The smoother it is, the easier it will be to connect your hands. If the stretch is far from perfect, take a pen or pencil and try to clasp your hands together. Back blood circulation will improve and you will feel better.
2. The next exercise is to sit on a chair, stretch your arms forward, with your fingers interlocked. As you exhale, try to stretch out as much as possible, while keeping your stomach in and your head looking down. This is a great exercise to stretch your upper back.
3. If in the previous exercise you stretched your arms forward, then here you should stretch them back. In a sitting position, bring your hands back and clasp them, then stretch as much as possible. The correctness of the execution will be indicated by the bringing together of the shoulder blades in the position chest extended forward.

Warm up for the neck

Neck exercises are important to prevent osteochondrosis cervical spine, they can be used as a charger at work. The entire neck complex should be repeated 3-5 times for maximum effectiveness:

1. Simple but good exercise- shaking head. To do this, you will need to sit on a chair, tilt your head slightly forward and perform smooth, rocking 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 of turning your head to the right, trying to look over your right shoulder and vice versa. The exercise can be done sitting or standing.

Irina Kondrasheva | 10/20/2015 | 3812

Irina Kondrasheva 10/20/2015 3812

Both sedentary and standing lifestyles are equally harmful to health. Help your body by doing just 10 minutes of these exercises at work.

Doctors joke that they can tell about the occupation and lifestyle of a particular patient better than any fortune teller. Alas, this is true. The programmer and accountant are identified by sore eyes, the driver by rough palms and a specific curvature of the spine, the hairdresser and sales assistant by rough feet and varicose veins. The degree of neglect of the disease directly depends on the length of work in the specialty.

Gymnastics for the eyes

Massive computerization has brought eye problems to the top 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 “vigilance” in front of the monitor. A few five-minute breaks for eye exercises will not only save your eyesight, but also help increase your own efficiency.

1. We rotate the pupils with our eyes closed. 10-15 each circular movements one way and the other.
2. We blink frequently for 30 seconds, then just sit for the same amount of time with our eyes closed, relaxing.
3. We look at the tip of our nose for 10 seconds, and then move our gaze to an object on the opposite side of the room. Repeat 10-15 times.

Exercises for sedentary work

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 avoid aggravation of a number of diseases.

1. Stretching the spine

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

2. Circular rotations

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

3. Tilts

Bends with your fingertips touching the floor are performed 3 times with the obligatory bend back when returning to the starting position.

4. Working on your abs

Pumping up your abs will not only help relax stiff shoulders and back, but will also promote the flow of oxygen, which will have a beneficial effect on mental activity.

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

5. Stretch your legs

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

Standing Exercises

Varicose veins, aching legs, swelling, flat feet are signs of standing work. The risk group for leg diseases includes both 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 must be devoted to prevention, otherwise problems will make themselves felt within a few years. Stagnation of venous blood can cause blood clots.

1. We do not allow swelling

Periodically clench and unclench your toes. Performing this exercise 10-15 compression-extensions 3-4 times a day will also prevent swelling.

2. Massage your 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 intense rubbing and tapping movements on the outer and inside legs.

3. Legs up!

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

Don't neglect exercise at work, and your body will thank you!

An inactive lifestyle does not improve health - everyone knows this. However, very often work involves a constant sitting position with movement only at lunchtime. During long periods of sitting, muscles become stiff and sore, and your back and neck get tired. But even while in the office, you can find an opportunity to warm up at least a little. This is why gymnastics exists in the workplace.

Even if you're not working in your own office and there are other people around you, some of these exercises can be done quite discreetly without leaving your desk.

Gymnastics complex right at the workplace

1. Simple turns and tilts of the head - forward and backward, right and left.
2. Movement of the shoulders forward and backward, while the shoulder blades are brought together as much as possible.
3. Move your shoulders up and down, up in one movement, and down in two short jerky movements.
4. Clasp your hands and rotate your wrists, then do a short stretch by turning your clasped hands, palms away from you, and pulling them forward.
5. “Active sitting” - straighten up, sit so that your back is straight, your shoulders are straight, your stomach is pulled in, tense, your feet are flat on the floor and your knees are bent at a ninety-degree angle. Try to reach up with the top of your head, as if there is a thread attached to it and someone is pulling on it. Feel the stretch in your vertebrae. Stay in this position for a while, then relax and repeat again.
6. Lean your back on the back of the chair, stretch your legs forward as far as possible, while tightening your buttocks, slightly lift your pelvis from the chair.
7. Place your legs straight, knees at right angles. Alternately lift your legs onto your toes, while straining your calves.
8. Make rotational movements with your feet.
9. If possible, sit on the edge of a chair, lean back, hold onto the chair (seat or legs) with your hands and bring your legs bent at the knees to your stomach. This will put stress on your abs.
10. If it is not possible to do such an active movement, just sit up straight and take a deep breath. Exhale sharply and pull your stomach in as far as possible, as if creating a vacuum inside. Hold your breath and do not relax your muscles for as long as you can. Then take a few breaths in and out. This exercise will not only strengthen your abs, but also give you a massage. internal organs, will improve blood circulation in them.
11. If you have a swivel office chair, then hold the edge of the table and rotate your lower body to the right and left, while keeping your body fixed. If you have a regular chair, simply turn your torso from side to side, pressing your hands to your chest, leaving your pelvis motionless.

Any motor activity during the working day is better than no work at all. Take advantage of every opportunity to make at least a couple simple exercises: stand up once again and walk around the office, and while standing at the printer or scanner, stretch up, stand on your toes, stretch your knees.

Never use the elevator in your office unnecessarily - the staircase was and still remains one of the best exercise machines available to everyone.

By the way, take this into account: it can be done not only at the table, but also in places of forced inactivity, such as traffic jams, public transport or queue.

There is another option for invisible exercises in the article “” - with it you will not only master hidden exercises, but also learn to invent them yourself.

Complexes in pictures (convenient selection)

And here are 3 more complexes that will be good both in the office and at home on long “television” evenings. Especially relevant for women!

The simplest one. It will take no more than 3 minutes. But if done 4-5 times a day, it will serve as an excellent prevention of cervical osteochondrosis.

More active. Legs and abs work. There is a general warm-up of the body. Great option industrial gymnastics.

Short complex. Develops flexibility, increases the amplitude of your movements (and this is youth, dear girls!). Well, warm-up and stretching are also present.

This is already a full charge. You can do it if you are alone in the office or you have convinced your colleagues of the need for physical feats.

Video complexes

Cool complex with professional trainers. Reams of paper, which can be found in any office, were used as weighting agents:

But here is an almost imperceptible exercise and warm-up. At work, on the road, again at home - at the computer or TV screen. In a word, it is suitable for use anywhere and everywhere. You will definitely like this kind of physical education :)

Working in an office is associated with great health risks: in a sedentary mode (and this is exactly what office work is) correct posture, spinal deformities occur, blood supply to all parts of the body deteriorates, and excess weight increases.

Since during a busy work schedule there is often no time (both energy and desire) to play sports after work, various options have been developed for office employees. gymnastic exercises. Such complexes are easy to perform and do not require much time, so it can be performed right at your workplace, spending literally 5-10 minutes on it.

Gymnastics for office workers is good because it allows you to quickly warm up the neck, lower back, thoracic region spine, legs and arms (including fingers).

1 Who benefits from exercise at work?

The name “warm-up for office staff” does not at all imply that such a physical therapy system is intended only for office workers. It is useful for representatives of various professions who move little during the working day. Therefore, such complexes are often called “industrial gymnastics.”

This type of gymnastics is equally beneficial for men and women. It is advisable to do it at least three times a day for 5-10 minutes. If this is not possible, then it is recommended to do it as much as possible: even a few minutes daily will be more beneficial than inactivity.

Most of all, gymnastics will be useful for the following groups of people:

1. Office workers - programmers, accountants, technical support workers, editors, managers, and so on.
2. People who spend a lot of time at their desks at home - freelancers, readers, teachers (checking students' homework).
3. People who spend a lot of time standing - security guards, people handing out information brochures, teachers.
4. People who spend a lot of time sitting (excluding office workers) - janitors, cashiers, teachers, drivers.

To one degree or another, all people without exception need exercise. Including those who lead an active lifestyle (it is not always the foundation of good health).

1.1 Why is gymnastics necessary for sedentary work, and what diseases does it prevent?

When sitting on a chair for a long time, even with correct posture,... And most diseases of the musculoskeletal system and cardiovascular system associated with muscle atrophy.

Gymnastics aims to eliminate this problem by strengthening muscle fibers and increasing the overall endurance of the body. Physical wellness organism resulting from regular classes gymnastics, also affects cognitive abilities (in healthy body- healthy mind).

If physical activity will be at zero, then the functionality of all body systems may be disrupted. But the worst thing is that the heart and blood vessels will suffer - in inactive people the chances of such problems are much higher than in people with normal activity.

Regular exercises for the back and joints help to avoid the following problems:

• thromboembolic disease (thrombosis, thrombophlebitis), varicose veins of the lower extremities and pelvic organs (and therefore prevention of varicocele);
• arthritis and arthrosis, including ankylosing spondylitis (ankylosing spondylitis) and many other autoimmune joint diseases;
• malignant neoplasms (statistically, approximately 60% of people with cancer, no matter what organ, have a history of sedentary lifestyle);
• excess weight (obesity) is one of the main consequences of inactivity (and obesity is a provoking factor for the development of several dozen serious diseases);
• atherosclerosis, myocardial infarction, coronary heart or brain disease, strokes;
• arterial hypertension and, what may seem surprising, hypotension (physical exercise simply stabilizes blood pressure, keeping it at a normal level);
• decreased joint mobility;
• a decrease in the resistance of the musculoskeletal system to stress (firstly, this will reduce the endurance of the body as a whole, and secondly, it will be easier for a person to get injured or get sick);
• diabetes mellitus, iron deficiency and other anemias (due to the fact that physical education enhances metabolic processes);
• chronic stress, depression, apathy, mood swings;
• diseases gastrointestinal tract, in particular dyspepsia, constipation, to some extent even gastric and duodenal ulcers (due to the fact that physical education enhances immune processes that fight Helicobacter Pylori);
• osteochondrosis (especially of the cervical and lumbar spine), spondylosis, spondylolisthesis, intervertebral protrusions and hernias, scoliosis, postural disorders, deformities of the spinal column, chronic spasm of the spinal muscles;
• knee diseases, night cramps, restless legs syndrome;
• vasculitis, gravitational dermatitis (caused by venous insufficiency in lower limbs), trophic ulcers.

2 How often should you do gymnastics at work?

Physical education does not like delays and unsystematic processes. This means that you need to study constantly and not miss individual days. Omissions are permissible, but for objective reasons and in small quantities.

It is very important to systematize the process and reduce it to a certain routine. You need to develop a strong habit of exercising every day, and preferably at the same time. Each person, depending on the amount of free time he has, as well as on his physical training, you need to select a lesson plan individually (for yourself).

This simple system can be taken as a basis. Every day during the working day, do gymnastics three times for 5-10-15 minutes. If you work out during lunch breaks for work, then do gymnastics before the meal, and not after (otherwise problems with the stomach and intestines cannot be avoided).

2.1 What exactly needs to be kneaded?

One of the most important questions: which specific areas of the body need to be warmed up? It is necessary to focus on the largest departments.

Let's go over them briefly:

1. The spinal column as a whole. Yes, you need to train all parts of the spine, but the main emphasis should be on the cervical and lumbar region. Why? These parts of the back are most exposed to stress during the day.
2. Fingers of the lower and upper extremities. If you spend a lot of time sitting in a chair, your toes will become numb and your fingers will experience large but uneven loads (if you type on a keyboard, for example). Therefore, they must be kneaded.
3. Lower and upper limbs in general (elbow, knee joints, muscles of the arms and legs). We stretch our arms so that they do not weaken: the muscles do not atrophy, the joints do not get used to the lack of movement. The legs need to be stretched first of all to prevent thromboembolic pathologies and varicose veins.
4. Shoulder and hip joints. Prolonged immobilization (immobility) literally leads to joint atrophy (the first sign is a grinding or crunching sound during movement coming from the joint area).
5. Muscle corset of the back and abs, chest. These muscles must be trained: they are much more important than the biceps and triceps, since they are the supporting pillar of the whole body.

3 Exercises at the workplace: which ones can you do?

What specific physical exercises should you do? There are several dozen effective and quick-to-perform exercises to choose from, but there is no point in describing them all. Particularly due to the fact that hardly anyone will have time to complete them during breaks between work.

Therefore, we have highlighted only the most necessary (basic) exercises that are easy to perform and do not require much time.

List of basic exercises:

• lie on the floor, straighten up, hands behind your head - start lifting your body so that your legs do not leave the floor (abs training);
• after the previous exercise, we move on to the next one - we lie flat, put our hands under our heads, raise our legs and begin to do a bicycle exercise (lower abs training);
• stand straight, feet shoulder-width apart: tilt your body left and right, and then back and forth (training muscle corset back);
• stand straight, feet shoulder-width apart, perform the triad: straighten your arms forward, then lift them up and spread them apart (this is what children are taught in kindergarten);
• feet shoulder-width apart and keeping your back as straight as possible, do squats (while squatting, you need to straighten your arms forward);
• we do classic push-ups, but without embellishment (that is, you do not need to do them on your fists or on one hand);
• stand exactly near the wall, rest your fingers against the wall, stand on tiptoes and start walking in one place, lowering and raising your foot (training calf muscles, prevention of thrombosis);
• Do a minute-long shadowbox by simply punching the air with your fists (without weights) - a great way to both train and relax your arm muscles after a long period of stiffness.

If you can’t lie down on the floor (or don’t want to), then you can use the following complex, performed while standing:

1. Standing still, we stand on our tiptoes, raise our arms above our heads and stretch upward. In this way we will warm up and stretch the stagnant muscles of the shoulders, arms, abs, calves, and thighs.
2. While standing still, alternately bend your body in 4 directions.
3. From bending you can move on to rotating your body.
4. While standing, perform several rotations with your arms (in shoulder joints) forward and backward.
5. Perform several rotations in the elbow joints in both directions.
6. Perform several wrist rotations in both directions.
7. Interlock your fingers and extend them with your palms in front of you.
8. Perform several head tilts in 4 directions. For greater efficiency, you can grab your head with your hands and gently pull it towards the tilt, stretching the muscles more.
9. While standing, perform several knee raises.
10. Do some squats.
11. Perform several calf raises.

In general, such a complex, if performed at a moderate pace and several repetitions for each movement, can take up to 5 minutes.

Exercises can be performed without getting up from your chair:

1. Raise your arms up and gently stretch.
2. Bend your spine back. In this case, you can rest your hands on your lower back with your palms and move them away elbow joints back to stretch not only the back muscles, but also the shoulder muscles.
3. Perform head tilts in 4 directions.
4. Perform several tilts with your body to the right and left.
5. Extend your arms straight to the sides, then, without bending or lowering, raise them above your head. Then lower it again. Repeat several times.
6. Sitting on a chair, straighten your legs and place your heels on the floor. Pull your socks towards you, while at the same time gently try to straighten your knees (already straightened) more strongly. This will load the stagnant muscles of the lower leg and front of the thigh, and stretch the ankle and knee joint.
7. Place your feet on the floor on your toes, and perform several rotations in ankle joint. Alternatively, you can raise your leg and rotate your foot in weight.
8. While sitting on a chair, spread your legs out to the sides in front of you as far as possible. Gently lean your body forward without bending at the waist. This will stretch the groin muscles.

Many professions which require absolutely no stress on the body, lead to many negative consequences , For example, to poor posture, poor vision, excess weight , and all these joys appear only from a lack physical exercise At work. In addition, a monotonous sitting posture disrupts the blood supply to the brain, which causes headaches, premature fatigue, poor memory, and impaired blood pressure. Failures in the functioning of the cardiovascular system are also a popular office ailment. Don't forget about susceptibility to rapid obesity, since when sitting on a chair, pressure on the lower body increases, which stimulates the accumulation of fat in it. Continuing the fascinating study of the unpleasant consequences of sedentary work, we can mention the appearance of muscle pain, weakness, constipation, diabetes and hemorrhoids.

Simple and effective exercises for the back during sedentary work will help to avoid all of the problems listed above, as well as relieve muscle tension. Doing them will help fill your body with energy and strength for the whole day, especially considering that even a small amount of daily physical activity is already beneficial for the body. Before listing all the effective exercises for sedentary work, it is important to note the need morning exercises , which should last about 5 minutes, which is enough to prepare the body for everyday work.

Correct posture must be maintained at all times. To achieve and maintain it, it is recommended to choose the right chair with a hard seat, the height of which corresponds to the height of the shin, the back exactly follows the curve of the spine. The shoulder blades should be brought together, the stomach should be relaxed, and the shoulders should not sag. It is not recommended to lean your elbows, as this is a sure way to incorrect posture and subsequent diseases, which is also caused by the habit of crossing one’s legs.

A set of exercises for exercise at work

Finding the body in a constant unnatural and disturbed position has a bad effect on well-being and health, leading to pain, poor concentration, blood stagnation and subsequent formation of blood clots. To eliminate them, exercises during sedentary work are successfully used.. They incorporate gymnastics for sedentary work for most parts of the body, are unpretentious and simple, can be easily performed at the workplace, since they require little time, and the result is difficult to overestimate, given that All you need for class is a chair.

Back exercises at work

• sitting on a chair, hands are joined in a lock behind the back, shoulder blades are brought together, arms are pulled back. Good posture will be useful for this, because the straighter your back, the easier it will be to join your hands, but if you can’t do this, you can take a pencil in them. Feel the muscles stretch. Exercise improves blood circulation in the back muscles;
• hands are joined in a lock in front of you and stretched forward. The head looks down, the stomach is drawn in, and as you exhale, the arms are extended forward as much as possible. Great stretch for the upper back;
• The exercise is also performed while sitting on a chair. Feet are placed wide, hands rest on hips. Then they are executed alternate turns torso to the sides with a slight delay. So you will pull the muscles of the middle back, lower back.

Perform each exercise for as long as you need. Feel muscle relaxation and a pleasant tingling sensation. If you feel relief, you can complete the exercise.

The need to maintain intervals between work and rest, which should be no more than 3 hours, deserves attention.

Ab exercises

Sedentary work weakens the abdominal muscles, which is fraught with both deterioration of the general appearance, and the occurrence of various diseases, therefore, for women, exercise during sedentary work is especially important, because they take care of their figure more than men. For preventive purposes, it is necessary to do abdominal exercises at work as often as possible throughout the day:

• Sitting. The abdomen is drawn in for 5 seconds, then returns to the starting position. At first, 10 repetitions are enough, but gradually their number and execution time increases. Undoubtedly, this is the main abdominal exercise at work, involving all abdominal muscles;
• Sitting on a chair. The body is tilted left and right. When performing, the back remains straight, arms are lowered. When you exhale, the body lowers, and when you inhale, it returns to the starting position. To begin with, 10 repetitions are enough, over time it is advisable to increase their number;
• Sitting or standing. The abdominal muscles are held in static tension for 5 seconds, after which they relax. You can also gradually increase the duration of the abdominal tension.

Do the first exercise wherever you can - in transport, at the computer, on the couch. For as long as you can. And you are guaranteed an iron press! The main thing is to remember this 😉

Neck exercises for sedentary work

All exercises are performed sitting or standing, as you wish:

• chin drops to chest, then the head smoothly turns back in an attempt to look behind the back. Breathing also needs to be controlled - flexion of the neck is done while inhaling, and extension - while exhaling. Executed 5 times;
• head turns to the side, is fixed, after which it is rotated in the other direction. 5-10 repetitions are performed;
• 5-10 different numbers or letters are carefully drawn with your nose in the air. The neck should move in full amplitude;
• the head rotates 2-4 times clockwise, then against her. Excellent for training the neck and stretching the vertebrae. An extremely effective exercise when working at a computer;
• folded hands cover the back of the head and press on it, the head provides resistance, which remarkably develops the neck muscles;
• the head drops down, the muscles relax and the shoulders rise as high as possible with a delay of several seconds.

Losing weight at work!

Often, sedentary work contributes to a decrease in muscle elasticity in the waist and hips, as well as the formation of fat pads. Comprehensive exercises for weight loss at work, which should be repeated at least 4-5 times a week:

1. Standing. Imitation of jumping rope, which are performed either on two legs or on each in turn.
2. Standing. Hands are crossed above the head. Produced lunges for each leg - 10 times.
3. Standing. The feet are placed parallel to each other at a distance of 45-50 cm. Done squat until your shins reach a level perpendicular to the floor, and your thighs reach a parallel level. It is necessary to stand in this position for as long as possible.
4. Sitting on a chair. Hands hold on to him, and the legs are smoothly pulled towards the body, after which they return to the starting position 10 times.
5. Standing. Classic squats. The main condition is a straight back and the inadmissibility of lifting your heels off the floor - 20 times.

In addition to basic physical exercises at work, when working sedentarily, you should also not forget about the benefits proper nutrition, its necessity when losing weight. It is worth giving up fatty, spicy, fast food, and also drinking about 2 liters of water daily, as it has a beneficial effect on the metabolism in the body.

During working hours it is recommended to walk more, for example, when passing something to colleagues, up the stairs. You can talk on the phone or look through papers while standing, which, although short-term, will relieve the strain on the spine, and during lunch breaks you can take short walks.

It is up to everyone to decide which exercises to use during sedentary work, because if working at the computer takes up a very small part of the working day, then perhaps nothing bad will happen to the body. But, if in sitting position The whole week goes by from morning to evening, exercise at work is simply a must. In addition, gymnastics at work with a sedentary lifestyle will allow you to involve colleagues in its implementation, with whom you can take care of your figure and health. Its regular and diligent implementation will very soon make you feel better, and the work will begin to bring pleasure. After the work process, you can do this.