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. 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.

• You must lead healthy lifestyle life, do gymnastics or do back exercises in the gym.
• With regular training, blood circulation will improve and the muscle corset will tighten, the “by-product” of training will be that you will start 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, remove pain. 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 to 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.

Irina Kondrasheva | 10/20/2015 | 3812

Irina Kondrasheva 10/20/2015 3812

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 relieve stress from 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 sedentary lifestyle is not conducive to better health - everyone knows this. However, very often work involves a constant sitting position with movement, except perhaps at lunchtime. During a long sitting, the muscles become numb and sore, the back and neck get tired. But even being in the office, you can find an opportunity to at least stretch a little. That's what gymnastics is for.

Even if you are not working in your own office and there are other people around you, some of these exercises can be done quite discreetly, without getting up from 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 back of the shoulder blades are brought together as much as possible.
3. Shoulder movements up and down, with up in one movement, and down in two short jerky movements.
4. Lock your hands and rotate your wrists, then do a slight stretch by turning your clasped hands with your palms away from you and pulling them forward.
5. "Active Sitting" - straighten up, sit so that your back is even, shoulders are straightened, stomach is pulled in, tense, legs are with a full foot on the floor and knees are bent at an angle of ninety degrees. Try to reach up with the top of your head, as if a thread is tied to it and someone is pulling 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 as far forward as possible, while properly tightening your buttocks, slightly raise your pelvis from the chair.
7. Place your feet straight, knees at a right angle. Alternately raise your legs on your toes, while straining your calves.
8. Make rotational movements with your feet.
9. If possible, sit on the edge of the chair, lean back, hold on to the chair (by the seat or legs) with your hands and bring your legs bent at the knees to your stomach. This will put pressure on your abs.
10. If it is not possible to make such an active movement, just sit up straight, take a deep breath. A sharp exhalation - and pull the stomach into you to the limit, as if creating a vacuum inside. Hold your breath and do not relax the muscles for as long as you can. Then take a few breaths in and out. This exercise will not only strengthen the press, but also massage internal organs, improve blood circulation in them.
11. If you have a swivel office chair, then holding onto the edge of the table, turn your lower body to the right and left, while the body is fixed. If you have a regular chair - just turn the torso from side to side, pressing your hands to your chest, leaving the pelvis motionless.

Any physical activity during the working day is better than its complete absence. Use every convenient moment to make at least a couple simple exercises: once again get up and walk around the office, and standing at the printer or scanner, stretch up, stand on your toes, stretch your knees.

Never use the elevator in your office unnecessarily - the stairs have been and still are one of the best and most affordable exercise machines for everyone.

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

Another option for invisible charging is in the article "" - with it you will not only master hidden exercises, but also learn how 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 for long "television" evenings. Especially true for women!

Simplest. 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 work, abs. 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-stretching is also present.

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

Video complexes

Great facility with professional trainers. As weighting agents used packs of paper that can be found in any office:

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

Work in the office is associated with great health risks: in a sedentary mode (and this is exactly what office work is), no correct posture, spinal deformities occur, blood supply in all parts of the body worsens, excess weight increases.

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

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

1 Who benefits from exercise in the workplace?

The name "warm-up for office staff" does not mean at all that such an exercise therapy system is intended only for office workers. It is useful for representatives of different professions who move little during the working day. Therefore, such complexes are often called "industrial gymnastics".

Such gymnastics is equally useful 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 useful than inactivity.

Most of all, gymnastics will be useful to such 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 busy distributing information brochures, teachers.
4. People who spend a lot of time sitting (excluding office workers) - watchmen, cashiers, teachers / teachers, drivers.

In one way or another, charging is needed in general by all people without exception. 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 of cardio-vascular system associated with muscle atrophy.

Gymnastics aims to eliminate this problem by strengthening muscle fibers and increase the overall endurance of the body. The physical improvement of the body 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 in general may be disrupted. But the worst thing is that the heart and blood vessels will suffer - inactive people have a much higher chance of such problems than people with normal activity.

Regular gymnastics for the back and joints helps to avoid the following problems:

• thromboembolic disease (thrombosis, thrombophlebitis), varicose veins of the lower extremities and pelvic organs (and hence the prevention of varicocele);
• arthritis and arthrosis, including ankylosing spondylitis (Bekhterev's disease) and many other autoimmune joint diseases;
• malignant neoplasms (statistically, about 60% of people with cancer, no matter which organ, have a history of a sedentary lifestyle);
• excess weight (obesity) is one of the main consequences of inactivity (moreover, obesity is a provoking factor in the development of several dozen formidable diseases);
• atherosclerosis, myocardial infarction, ischemic heart or brain disease, strokes;
• arterial hypertension and, which may seem surprising, hypotension (physical education simply stabilizes pressure, keeping it at a normal level);
• decrease in 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 anemia (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 stomach and duodenal ulcers (due to the fact that physical education enhances immune processes that fight Helicobacter Pylori);
• osteochondrosis (especially of the cervical and lumbar), spondylosis, spondylolisthesis, intervertebral protrusions and hernias, scoliosis, postural disorders, deformities of the spinal column, chronic spasm of the spinal muscles;
• knee problems, night cramps, restless leg syndrome;
• vasculitis, gravitational dermatitis (caused by venous insufficiency in lower limbs), trophic ulcers.

2 How often should I do gymnastics at work?

Physical education does not like delay and unsystematic process. This means that you need to practice constantly and not skip individual days. Passes are allowed, but for objective reasons and in small quantities.

It is very important to systematize the process, reduce it to a certain routine. It is necessary to develop a strong habit of exercising every day, and preferably at the same time. To 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 will be engaged in lunch breaks at work, then do gymnastics before a meal, and not after (otherwise problems with the stomach and intestines cannot be avoided).

2.1 What exactly needs to be stretched?

One of the most important questions: what specific areas of the body need to be kneaded? You need to focus on the largest departments.

Let's go over them briefly:

1. Vertebral column as a whole. Yes, you need to train all parts of the spine, but the main focus 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 on a chair, then your toes become numb, and your fingers experience large, but uneven loads (if you type on a keyboard, for example). Therefore, they must be crushed.
3. Lower and upper limbs in general (elbows, knees, muscles of the arms and legs). We stretch our hands so that they do not weaken: the muscles do not atrophy, the joints do not get used to the lack of movement. Legs should be kneaded first of all for the prevention of thromboembolic pathologies and varicose veins.
4. Shoulder and hip joints. Prolonged immobilization (immobility) literally leads to atrophy of the joints (the first bell is a rattle or crunch during movements coming from the joint area).
5. Muscular corset of the back and press, chest. These muscles need to be trained: they are much more important than the biceps and triceps, as they are the supporting support of the whole body.

3 Exercises in the workplace: what can you do?

What specific physical exercises should be done? In total, there are several dozen effective and quick exercises to choose from, but it makes no sense to describe all of them. Including due to the fact that hardly anyone has time to complete them in between work.

Therefore, we have identified 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 the body so that your legs do not come off the floor (press 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 start doing a bicycle (lower press 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 a triad: we straighten our arms forward, then lift them up and spread them apart (children are taught this even in kindergarten);
• legs shoulder-width apart and keeping your back as even as possible, do squats (during squats, you need to straighten your arms forward);
• do classic push-ups, but without embellishment (that is, you do not need to do them on fists or on one hand);
• stand exactly near the wall, rest your fingers on the wall, stand on your tiptoes and start walking in one place, lowering and raising your foot (training calf muscles, prevention of thrombosis);
• have a one-minute shadow fight just by punching in the air (without weights) - a great way to both train and relax the muscles of the hands after a long “leakage”.

If it is not possible to lie down on the floor (or do not want to), then you can use such a complex, performed while standing:

1. Standing still, stand on your toes, raise your arms above your head and stretch up. Thus, we will knead and stretch the stagnant muscles of the shoulders, arms, abs, calves, hips.
2. Standing in place, alternately tilt the body in 4 directions.
3. From tilts, you can move on to body rotations.
4. In a standing position, perform several rotations with your hands (in shoulder joints) forward and backward.
5. Perform several rotations in the elbow joints in both directions.
6. Perform several rotations of the wrists in both directions.
7. Fold your fingers into the castle, and stretch 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 in the direction of the slope, stretching the muscles more.
9. While standing, perform several knee raises.
10. Do a few squats.
11. Do a few calf raises.

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

Exercises can be performed without getting up from a chair:

1. Raise your arms up and gently stretch.
2. Bend back at the spine. At the same time, hands can be rested with palms on the lower back and taken away elbow joints back to stretch not only the muscles of the back, but also the shoulder muscles.
3. Perform head tilts in 4 directions.
4. Perform several tilts of the body to the right and left.
5. Stretch straight arms to the sides, then without bending or lowering, raise them above your head. Then lower again. Repeat several times.
6. Sitting on a chair, straighten your legs, put your heels on the floor. Pull your socks towards you, at the same time gently try to straighten your knees (already unbent) more. This will load the stagnant muscles of the lower leg and front of the thigh, and stretch the ankle and knee joint.
7. Put your feet on the floor on your toes, and perform several rotations in ankle joint. Alternatively, the leg can be lifted and the foot rotated on weight.
8. Sitting on a chair, spread your legs out in front of you as much as possible. Gently lean forward with your body without bending at the waist. This will stretch the groin muscles.

Many professions that do not require absolutely no load on the body, lead to many negative consequences , For example, to impaired posture, impaired vision, overweight and all these joys come only from a lack exercise At work. In addition, a monotonous sitting posture disrupts the blood supply to the brain, which causes headaches, premature fatigue, impaired memory, and impaired pressure. A popular office ailment are failures in the activity of the cardiovascular system. Do not forget about susceptibility to rapid obesity, since when sitting on a chair, the pressure on the lower body increases, which stimulates the accumulation of fat in it. In continuation of the fascinating study of the unpleasant consequences of sedentary work, one can also mention the appearance of muscle pain, weakness, constipation, diabetes and hemorrhoids.

To avoid the appearance of all these problems, as well as relieve tension from the muscles, simple and effective exercises for the back during sedentary work will help. Their implementation will help fill the body with energy and strength for the whole day, especially considering that even a small amount of daily physical activities already good for the body. Before listing all the effective exercises for sedentary work, important to note the need morning exercises , which should last about 5 minutes, which is enough to prepare the body for daily work.

Correct posture must be maintained at all times. To achieve and maintain it, it is recommended to choose the right chair with a solid seat, the height of which corresponds to the height of the lower leg, the back exactly repeats the curve of the spine. The shoulder blades should be brought together, the stomach is relaxed, the shoulders should not warp. It is not recommended to lean on, as this is a sure way to bad posture and subsequent diseases, which also leads to the habit of throwing one leg over the other.

A set of exercises for charging at work

Finding the body in a permanent unnatural and disturbed position has a bad effect on well-being and health, leads to pain, poor concentration, blood stasis and the subsequent formation of blood clots. To eliminate them, exercises during sedentary work are successfully used.. They have incorporated gymnastics during sedentary work for most parts of the body, they are unpretentious and simple, they are easily performed at the workplace, since they require little time, and the result is hard to overestimate, given that all you need is a chair.

back exercises at work

• sitting on a chair, the hands are joined in a lock behind the back, the shoulder blades are brought together, the hands are laid back. Good posture will come in handy for this, because the straighter the back, the easier it will be to connect your hands, but if this fails, you can take a pencil in them. Feel the muscles stretch. Exercise improves blood circulation in the muscles of the back;
• hands are joined in the castle in front of you and stretched forward. The head looks down, the stomach is drawn in, and as you exhale, the arms are pulled forward as much as possible. Great upper back stretch;
• the exercise is also performed while sitting on a chair. Legs are placed wide, hands rest on the hips. Then performed alternating turns torso to the sides with a slight delay. So you pull the muscles of the middle back, lower back.

Do each exercise for as long as you need. Feel the relaxation of the muscles, a pleasant tingling. If you feel relieved, the exercise can be completed.

Attention deserves the need to observe the intervals between work and rest, which should be no more than 3 hours.

Exercises for the abs

Sedentary work weakens the abdominal muscles, which is fraught with a deterioration in the general appearance, and the occurrence of various diseases, therefore, for women, exercises during sedentary work are especially important, because they follow the figure more than men. For preventive purposes, it is required to do exercises for the press 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 increase. Undoubtedly, this is the main ab exercise at work, involving all the muscles of the abdomen;
• Sitting on a chair. Body tilts left and right. When performing, the back remains straight, arms lowered. When exhaling, the body is lowered, while inhaling, it returns to its original position. For starters, 10 repetitions are enough, over time, it is desirable to increase their number;
• Sitting or standing. The abdominal muscles are held in static tension for 5 seconds and then relax. Gradually, you can also increase the duration of the tension of the press.

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

Exercises for the neck during sedentary work

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

• chin sinks to chest, then the head gently turns back in an attempt to look behind the back. Breathing also needs to be controlled - flexion of the neck is done on inhalation, and extension on exhalation. Executed 5 times;
• head turns to the side, is fixed, after which it is rotated to the other side. 5-10 repetitions are made;
• 5-10 different numbers or letters are carefully drawn with the nose in the air. The neck should move in full amplitude;
• head rotates 2-4 times clockwise, then against it. Perfectly trains the neck, kneads the vertebrae. An extremely effective exercise when working at a computer;
• hands folded into the castle cover the back of the head and put pressure on it, the head is resisted, which remarkably develops the neck muscles;
• head goes down, muscles relax and the shoulders rise as high as possible with a delay of a few seconds.

Lose 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. Complex exercises for weight loss at work help to effectively deal with this. 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. The arms are crossed over the head. Produced lunges on each leg - 10 times.
3. standing. The feet are placed parallel to each other at a distance of 45-50 cm. squat until the shins reach a level perpendicular to the floor, and the hips - parallel. It is necessary to stand in this position for as long as possible.
4. Sitting on a chair. Hands are holding on to him legs are smoothly pulled up to the body, after which they return to the initial position - 10 times.
5. standing. Classic squats. The main condition is a straight back and the inadmissibility of lifting the heels off the floor - 20 times.

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

During business hours it is recommended to walk more, for example, passing something to colleagues, up the stairs. You can talk on the phone or look through papers while standing, which, although for a short time, will relieve the spine, and at lunch breaks, you can arrange short walks.

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