To train the muscles of the press and buttocks in the office without attracting the curious glances of colleagues? Easily! Our expert will tell you how to do it.
"Charging in the office? Is it really impossible to do this at home?!", - skeptics will say after reading the title of the article. However, remember yourself: after two hours spent at the computer, you just want to get up and stretch yourself. Yes, and time in the office is not always productive, it happens that we spend several hours on telephone conversations, endless correspondence and discussions with colleagues latest news. So why not really dilute the office routine with exercise?
Faushtino Joao,
trainer gym club "X-Fit Victory Park".
Press
When it comes to the muscles of the press, many people sigh heavily: working on them always takes quite a lot of time. So why lose it when you're at work? A few exercises will help you tone and maintain your abs.
1. Abdominal retraction
Do the exercise while sitting at your workplace. As you exhale, draw in your stomach as much as possible, fix it for 3-4 seconds. Relax your muscles as you inhale. Exercise comprehensively trains all the muscles of the abdomen. Start with 10 repetitions, gradually increasing their number to 50.
2. "Stone press"
As you exhale, tighten your abs with all your might for 3-4 seconds. Relax on the inhale. The number of repetitions is 10-50. This is another exercise for all the abdominal muscles.
3. Pulling the knees to the stomach
Sit up straight, hands on the table. As you exhale, raise your knees to your stomach and lightly press the table top with them. Lower your legs as you inhale. The exercise will be more difficult if you do not put your feet on the floor. The number of repetitions is 10-50. You can replace pulling up your knees with static: while exhaling, press your knees on the table top for 5 seconds. As you inhale, lower your legs, relax. The exercise works mainly on the lower press.
4. Tilts
This exercise can be done if all your colleagues have left the office, and you know that for some time you will be left alone. Starting position - sitting on a chair, back straight, arms lowered. Perform left and right bends. As you exhale, lower yourself to one side until your hand touches the floor. On an inhale, return to initial position. Then tilt to the other side. The number of slopes in each direction is 10-50. This exercise works the oblique abdominal muscles.
5. Rotations
Sitting on a chair, lift your legs slightly off the floor, rest your hands on the table. As you exhale, rotate on the chair to the left until it stops (try to keep the chest and upper body motionless, rotate only the pelvis). On an inhale, return to the starting position. Repeat the same on the other side. The number of rotations in each direction is 10-50.
6. Top Spins
Starting position - as in the previous exercise. As you exhale, leaving your pelvis motionless, turn your chest and head to the right in a chair (as if you want to see someone behind your right shoulder). On an inhale, return to the starting position. As you exhale, repeat the rotation to the other side. Perform 10-50 times in each direction. Together with the study of the oblique abdominal muscles, the exercise relieves heaviness in the back.
Buttocks
Another" problem area", in addition to the press, these are the buttocks. Many girls are unhappy with this part of the body. Do not be sad: there are a number of special fitness programs whose goal is to give the girl what she wants, that is, involving work on the buttocks. Just do not forget that the result obtained directly depends on your desire and perseverance.
Exercise 1
Sit on the edge of a chair (previously move it slightly away from the table). Feet together, knees pressed together, back straight. straighten right leg and at the same time pull the sock towards you. Do the same with the left leg. Do this exercise 30 times on each leg.
Exercise 2
Starting position - as in the previous exercise. Feet together, knees pressed together, back straight. Straighten both legs at the same time and pull your socks towards you. Complete 20 times.
Exercise 3
Starting position - sitting on the edge of the chair, the body is slightly tilted forward. Put your hands on the table in front of you (do not transfer the weight to your hands). Now strongly tighten the muscles of the buttocks and rise above the chair a couple of millimeters. Stay in this position for 2-3 seconds, then return to the starting position. Do the exercise 10-15 times.
Exercise 4
If you came to work in trousers, you can do the following exercise. Sitting on a chair, knees pressed to each other. Place your hands between your thighs and hold onto the chair with them. Now, with all your strength, press your hips on your hands, tensing your muscles for 5-7 minutes. Repeat this exercise 20 times.
Exercise 5
And finally - the simplest, but such an effective exercise that will help to use the muscles of the legs, buttocks and even the press. It's walking up the stairs! Forget about the elevator, just a couple of flights and you will get a great workout for the body!
In order to maintain and strengthen your health, you need to have tremendous willpower, force yourself to work, train endurance. Only in this case a person achieves results. We have offered you an option on how to improve own body, exercising even during the working day at the office. If you do not have the conditions for this, take the "office workout" home, do the exercises between times, but the main thing is to do them regularly, and the result will not be long in coming. Good luck and sports achievements!
Scientists and doctors have been warning about the dangers of sedentary work for more than 30 years, but today this problem is more acute than ever. Modern activity gives rise to new professions that do not involve any physical exertion. Most often, such work is associated with a computer, due to which new risk factors are formed. To maintain your health, you need to exercise while sitting.
A set of exercises for office workers
Severe consequences of sedentary work
According to researchers, the body of people leading a sedentary lifestyle ages 5-10 years earlier. Sedentary work leads to a violation of posture, a set excess weight, visual impairment and a number of other diseases.
The spine is the first to suffer. Indeed, more than 80% of office workers experience unpleasant pain in back. Doctors admitted that it was the absence motor activity and sedentary work is the main cause of osteochondrosis. Our spine is a massive and large bone. While working at a computer or documents, it is usually in an uncomfortable compressed and twisted position. This leads to the formation of small cracks and destruction in the cartilage, which leads to a decrease in the cartilage itself. Osteochondrosis can give many complications: sciatica, kyphosis, disc protrusion, etc.
Most office workers suffer from diseases of cardio-vascular system. The same type of posture throughout the day leads to disruption of the blood supply to the brain. This contributes to the occurrence of headaches, increased fatigue, memory impairment, impaired blood pressure. There may also be a disturbance heart rate and pain in the heart.
Israeli scientists have found that office workers are susceptible to speed dial excess weight. It turns out that sitting in a chair increases the pressure on the lower body, which leads to excessive accumulation of fat. In people leading an active lifestyle, the pressure, which leads to obesity of the “fifth point”, is 50% lower.
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Sedentary work is the main reason great weakness, muscle pain, diabetes, constipation and hemorrhoids. Working with a computer has a negative effect on vision. There is an "office syndrome", the signs of which are redness of the eyes, a feeling of sand in the eyes, dryness. Despite the risks associated with a sedentary lifestyle, office workers, cashiers, operators and freelancers continue to work.
Simple Strengthening Exercises
How to avoid the diseases that sedentary work hides? Exercise and physical exercise will help restore the necessary activity to the spine and muscles. You can conditionally divide these exercises into two groups: the first is a set of exercises that must be performed directly in the office, the second is exercises that should be done at home at a convenient time for you. It is best, of course, to start the morning with a charge. morning exercises does not have to be long, 5 minutes is enough for the spine and muscles to wake up too.
Exercise One: Learning to Sit Correctly
The main mistake of people leading a sedentary lifestyle is not correct posture. First you need to learn how to control yourself while working. The back should be straight, not stooped. Neither the body nor the head can be tilted forward. It is necessary to ensure that the stomach is slightly tense, and the chin is parallel to the floor. The lower back should rest on the back of the chair, and top part keep your back at the expense of your own muscles. You can not fall on one side, because. this leads to the formation of an s-shaped scoliosis. Relying on one hand (for example, on the one that is free from a computer mouse) also leads to a violation of posture, which leads to the occurrence of diseases. The “foot to foot” position breaks posture, developing problems in the lumbar spine. The correct position is when the legs are together. It is advisable to use a stand so that the level of the knees is higher than the level of the hips.
But even if you learn to sit properly throughout the day, you will most likely still experience back discomfort. Help get rid of it physical exercise. So, what exercises can you do at your workplace? For office charging it takes a few minutes, it is enough to repeat all the exercises 5-10 times, depending on the time you have and the level of discomfort. Exercises during sedentary work must be done for all parts of the spine and muscle groups. Best to start with cervical.
- In a sitting position, bend your neck, bringing your chin as close to your chest as possible, then slowly tilt your head back, trying to look behind your back. Extension of the neck must be done on inspiration, and flexion on inspiration. Repeat 5 times.
- Turn your head to the left, fix it in this position, and then turn to the right. Repeat 5-10 times.
- In a sitting position, “draw” the numbers from 0 to 9 with your nose in the air, drawing all the elements. The range of motion of the neck must be complete.
- Gently rotate your head 2-3 times, first clockwise, then in the opposite direction. This exercise not only strengthens the muscles of the neck and makes the vertebrae work, but also trains the vestibular apparatus.
- Grasp the back of your head with your hands and fold them into a castle. Press them on the back of your head, and at the same time lower your head back, offering resistance. This exercise develops the muscles of the neck well.
Charging and "discharging" for the hands
- Embrace left hand right by the wrist, scroll the brush 5 times clockwise, and the same number of times in the opposite direction. Repeat this exercise for the right hand.
- Quickly clench the fingers of both hands into fists 10 times. On the 10th count, clench your fists as hard as you can, hold them clenched for 3-5 seconds, then relax your fingers and shake them as if shaking water drops off them.
Warm-up of the thoracic and lumbar spine
Training for the abdominal muscles
- Pull in the stomach, count to 5, return to the starting position. Repeat 10 times. Over time, it is desirable to increase the counting time to 10, and the number of repetitions of exercises to 20. By the way, this exercise can be done not only at home or in the office, but also on the way to work: on the bus, on the subway, etc., because outwardly practically no physical tension of the muscles is visible.
- It is necessary to strain the abdominal muscles, while counting up to 5. Over time, as in the first exercise, you can increase the load.
What is Venus Syndrome?
Often, sedentary work causes Venus syndrome. This is a decrease in muscle elasticity in the waist and hips, the formation of fat pads. A specially designed set of physical exercises will help to cope with this shortcoming. You need to repeat it 3-4 times a week.
- Sit on the floor, straighten your left leg, while wrapping your right. Grab your left foot with your hands, lift it up and down. Try not to bend your leg at the knee. Repeat 10 times for each leg. At first, this exercise is difficult to perform, but after a while the muscles become elastic, stretching appears.
- Starting position: standing straight with legs crossed. It is necessary to stretch the arms forward, slowly tilting the torso forward. Hold this position for 5 seconds and return to the starting position.
- Starting position: kneel down with your arms crossed over your head. You need to sit on the right thigh, straighten up and sit on the left. The exercise is repeated 10 times on each leg.
- It is necessary to take a pose in which the feet are parallel, and the distance between them will be approximately 2 shoulder widths. The back is straight, in no case should it be bent. The thighs are at an angle (ideally parallel to the floor), and the shins are perpendicular to the floor. In Japan, this stance is called the "rider's stance". To strengthen the hips, you need to stand in this stance as long as possible, in addition, good results show squats in the "rider stance". The main thing to keep in mind is correct position stop. Feet should be parallel to each other long distance, legs bent at the knees.
Amazing leg workout
It is known that during sedentary work, the blood flow to the brain is disturbed, so a head and neck massage will be useful. Massage your fingers along the neck along the vertebra, rising up to the back of the head. To relieve the general tension, you need to sharply tighten all the muscles, and then completely relax, lowering your head and closing your eyes. Stay in this position for 15 seconds. Repeat the exercise if necessary.
How often should you exercise
You need to train yourself to do exercises during sedentary work at least 3 times a week. If you feel constant back pain, you need to see a doctor, because some exercises aimed at twisting the spine can adversely affect your health. Train yourself to walk at least 30 minutes a day every day. The main rule for sedentary work is to move more. Even if you just go to the buffet or to the store, the body will receive the necessary relaxation. Try to walk at least a couple of stops on foot, instead of traveling from work or to work in a stuffy minibus.
3ladies.su
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 special exercises, the so-called hidden(or isometric) 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 fill the deficit physical activity, which is 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
- 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.
- Leaning over the sink do not stoop, do not bend your knees- it helps to increase muscle tone.
- Walk as much as possible, do not stand passively on the escalator in the subway, but go down and up the stairs if possible.
- When you go, don't slouch. Learn to walk easily and naturally, then you will be less tired.
- Being in transport, standing in line with all your might draw in the stomach. 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.
- 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.
- 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 the ankle joint.
Vorobyov's hidden gymnastics for those who hang at the computer
- Sitting on a chair heels come off the floor with effort. To increase the effect, you can press on your knees with your palms. Repeat 30-40 times for 1 minute.
- 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.
- Can also be 40 times tighten and relax the buttocks s, it is especially good to do this in transport, since it is absolutely imperceptible in winter. Just squeeze them and relax.
- As you inhale, inflate your stomach, 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.
- Slide your shoulder blades back toward your spine so that your back appears flat. Repeat 30-40 times.
- Clench and unclench your fists, making great efforts for this. So that the tension of the muscles of the hands reaches the triceps.
- Turn your head first to the right and then to the left 90 degrees. Repeat this at least 10 times for each side.
- 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, do periodically circular motions feet, each in turn.
anisima.ru
Proper organization of the workplace during sedentary work
How to organize workplace if you have a sedentary job?
1) The chair is the main element of the workplace, it bears the main load of the body. He must support correct posture taking into account the features of the figure, but also to change it to reduce the statistical tension of the muscles of the neck-shoulder region and back. It is good if it is adjustable in height, seat and back angles.
To determine the best height, sit on a chair and place your hands on the keyboard: your feet should be fully touching the floor, your hips should be slightly above the knee, your back should feel supported, and your forearms should be parallel to the floor.
2) The monitor should be placed on a table directly in front of you at about arm's length with the top of the monitor at or below eye level.
3) It is important how your hands are positioned. Elbows should rest on the table or at least on the armrests, this will reduce static muscle tension, but not hang in the air.
4) The cervical region is the top of the spine, then the position of the legs should be correct. Bend them more often, stretch them, move your feet, put them on the step.
Correct posture when sitting
Follow your posture.
A properly organized workplace is only the first step towards the prevention of possible diseases. To work at the computer does not bring harm, you need to constantly monitor the position of the body. Correct posture relieves the muscles as much as possible and allows you to work less tired.
The head should be kept level in relation to both shoulders. When you look down, your head should not tilt forward.
If you constantly hunch over during work, the load on the spine increases, leading to excessive stretching of the muscles.
Perhaps as you begin to sit with proper posture, you will feel muscle pain. Don't worry, it takes some time to adjust to the new workload.
Even correct posture will not help if you sit in one position all day. Prolonged immobility will lead to muscle fatigue. Get up from time to time, or slightly change the height of the chair to change general position body. Take 20 minute breaks every two hours. At this time, walk down the corridor, go down and up the stairs several times, or do simple exercises.
Simple exercises for sedentary work
- Place your palm on your forehead, press your forehead against your palm, tensing your neck muscles. The palm should resist the pressure of the forehead for 7-10 seconds. Perform 4 times. Perform the same exercise with your hand on the back of your head - 4 times.
- Place your left palm on your left temple and press it against your palm, tensing your neck muscles for 10 seconds. Perform 4 times. Repeat the exercise by pressing the right temple on the right palm.
- Tilt your head back a little. Overcoming the resistance of tense neck muscles, gradually lower it onto your back. Finish the exercise by pressing the chin to the jugular fossa. Repeat 6 times.
- Stand up straight, shoulders deployed. Slowly turn your head as far as possible to the right 6 times, then to the left 6 times.
- Lower your head to your chest. Relax your neck muscles. Try to “rub” the collarbones with your chin, gradually increasing the range of motion. Do 10 times.
The whole complex will take you only 10 minutes, but the neck will confidently support your head: it will be removed muscle tension and blood circulation in the collar zone will improve, as well as the mobility of the vertebrae themselves will improve. Watch your feelings - do not increase the intensity of movements due to tension.
The right lifestyle for sedentary work
Adjust your lifestyle.
Look at your sleeping place - the bed should not be very hard and not very soft. It is better, of course, if it is an orthopedic mattress. For the health of the spine, it is important not only on what you sleep, but also how.
Sleeping on your stomach is the worst thing ever.
Sleeping on the back is acceptable, but if the knees are bent or a roller is placed under them.
The most optimal for sleep is the position of the embryo, on its side, the knees are pulled up to itself.
Absence physical activity harmful as well as its excess. If you have a sedentary lifestyle, find time to exercise, such as swimming. It does not allow sharp turns, intense impact on the spine, but strengthens muscle corset, maintains the vertebrae in a physiological position, improves blood circulation throughout the spine.
Try to eat foods that contain a lot of calcium and magnesium, these trace elements strengthen bone tissue and contribute to its restoration (fish and seafood, spinach, beans, nuts, seeds, peas, wholemeal bread, dairy products, cheeses.)
Remember to keep your body weight normal. Each extra 500 grams increases the wear and tear of the joints and contributes to the more rapid development of problems with the spine.
Exercises for sedentary work of Dr. Shishonin A.Yu.
Sedentary work causes:
- discomfort in the back and lumbar pain;
- impaired memory and concentration;
- drowsiness;
- dizziness;
- lack of oxygen in the brain.
- increased intracranial pressure;
- hypertension;
- frequent migraines.
Gymnastics Shishonin helps to get rid of these problems. Candidate of Medical Sciences, Academician Shishonin A.Yu. offers simple effective exercises for the neck. The doctor is sure that the main problem of poor health of adults is circulatory disorders due to tense neck muscles. Stiff muscles compress the nerves, severe pain appears.
- cervical osteochondrosis;
- migraine, dizziness, frequent headaches;
- vegetative-vascular dystonia;
- high blood pressure;
- problems with memory and attention;
- insomnia.
You can do these exercises during your lunch break or right at your desk. Each gymnastic exercises must be performed 5 times in different directions.
- Sitting slowly, without jerking, tilt your head and stretch the top of your head to your right shoulder. When muscle tension appears, hold for 30 seconds and return your head to its original position. Now tilt towards the left shoulder.
- Lower your head down and hold for 30 seconds. Gently stretch your neck slightly forward and up, linger again for 30 seconds.
- Turn your head to the left until you feel pain, hold for half a minute. Repeat on the other side.
- Now we perform the same exercise as the third, but we connect the shoulders. Put right hand on the left shoulder, keep the elbow parallel to the floor. The other hand rests quietly on the knee. We fix the position for half a minute and repeat in the opposite direction.
- We connect the palms above the head, slightly bending the elbows and perform head turns, lingering for 30 seconds.
- Place both hands on your knees. Slowly pull the chin up, and take the hands behind the back, fix the position for 30 seconds. After repeating in the other direction, you need to do a light stretch - tilt your head to the right shoulder and gently press on the neck with your hands, the same in the opposite direction.
- The next exercise is done while standing. Keep the chin parallel to the toes of the legs, stretch the neck forward. Turn your head to the left and stretch to the shoulder as much as possible, linger for 30 seconds. Repeat to the other shoulder.
Make sure your back is always straight!
It is better, of course, if you perform this complex every day.
Charging for the neck in a sedentary way of work
- Standing, hands on the belt, torso straight. Take a deep breath, pull your head as far back as possible. Then we stretch the muscles of the larynx. We return to the original position and exhale.
- Sitting, the back is straight, the head is raised up, we take a pencil in our mouth and begin to draw numbers from 1 to 10 in the air.
- With the mouth closed, we tilt our head forward until the chin touches the chest and, exhaling, we strain the muscles of the back of the neck. We relax and take a breath. We repeat 15 times.
- Standing, hands on the belt, feet shoulder width apart. Inhale - move the head and neck forward and slightly to the left; we focus our eyes on a point located ahead on the floor at a distance of about 1.5 m. Exhale - we return to the starting position. Then we repeat the movement to the right. We do 15 times.
- Sitting, legs slightly apart, forearms on the hips, fingers in the lock, palms facing up. Inhale - the head and body turn to the left, then the head leans back, at the same time the right shoulder drops, and the left goes slightly up. We return to the original position and exhale. Same in right side. We do 15 times.
- Standing, feet shoulder-width apart, half-clenched fists at the waist. Bring your left hand behind your back and sharply throw it diagonally upwards, clench your fist. Then open the fist of the left hand, put the right hand behind the head and, resting the palm on the back of the head, push the head to the left. Straighten your neck and push your head forward. Return your head to the starting position, extend your right arm to the side, then bend your elbow and close your fingers. It is necessary to perform 15 times in each direction.
- We relax the muscles of the neck and describe circular movements clockwise, then in the opposite direction. Do 10 times in each direction.
Conclusion: exercises during sedentary work will give results only if they are performed regularly.
Best regards, Olga.
healthilytolive.ru
Exercises for sitting at the computer
To avoid the occurrence of all these problems, as well as relieve tension from the muscles, simple and effective exercises for the back during sedentary work. 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.
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. Useful for execution good posture, because the smoother the back, the easier it will be to join hands, but if this fails, then 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 section of the 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.
Stretching the spine at work is extremely important, as it takes on the lion's share of the load. There are many of them and they vary depending on the situation and opportunities at work. You can always set aside a little time to complete them, even if the work schedule is very busy. If you have the opportunity to watch videos at work and do a set of exercises for charging at work on them, it will be even better. Check out the video in this article.
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.
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:
- standing. Imitation of jumping rope, which are performed either on two legs, or on each in turn.
- standing. The arms are crossed over the head. Produced lunges on each leg - 10 times.
- 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.
- Sitting on a chair. Hands are holding on to him legs are smoothly pulled up to the body and then return to the starting position 10 times.
- standing. Classic squats. The main condition is a straight back and the inadmissibility of lifting the heels off the floor - 20 times.
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.
www.fitnessera.ru
Anna Mironova
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Many office workers suffer from back pain, osteochondrosis, hemorrhoids, problems with overweight and many others associated with a sedentary lifestyle. Gymnastics in the workplace can help us prevent and get rid of these ailments. Therefore, today we will discuss the most effective and effective exercises when working at a computer.
- Head tilts to restore cerebral circulation
What is useful: This simple exercise will help you relax your neck muscles and restore cerebral circulation.
How to perform: First tilt your head to the left, sit in this position until you feel the muscles of your neck stretch and then return to the starting position. Do the same by tilting your head to the right side. Repeat this exercise 10-12 times. - Relaxing gymnastics for the shoulders
What is useful: this gymnastics will relax shoulder girdle, which is the main load during sedentary work
How to perform: Raise your shoulders first up and stay in this position for 15 seconds. Drop down. Do this exercise three times. Next, rotate your shoulders five times forward and five times back. In conclusion, clasp your hands in the castle in front of you, lift them up and stretch your whole body with all your might. - Exercise for firm and beautiful breasts
What is useful: This exercise, which can be done at the computer, will strengthen the muscles chest and will help maintain the elasticity of the breast.
How to perform: Bring your hands together in front of you at chest level so that your palms rest tightly against each other, and your elbows are apart. With all your strength, begin to press with your right palm on your left. Do the same in reverse. Repeat the exercise on each side 10 times. - Gymnastics at the computer for a flat tummy
What is useful: You can perform this simple exercise in front of the monitor, without looking up from your work activity. It will perfectly strengthen the muscles and make your tummy flat and elastic.
How to perform: Sitting in a chair, straighten your back. Pull your stomach in as much as possible and sit in this position for 5-7 seconds. Then relax. You need to repeat this exercise 20 times. - Exercise to strengthen the muscles of the back
What is useful: stretches the muscles of the back, is the prevention of osteochondrosis and curvature of the spine
How to perform: Stretch your arms up, turning them palms to each other as if you are holding something in your hands. Stretch in this way to the right side and linger for 10 seconds until you feel the muscles of the left side of the back stretch. Do the same by stretching to the left side. Also stretch your arms in front of you and stretch, according to the same principle, first to the right, and then to the left. The exercise can be repeated 3-4 times from each starting position. - Exercise that develops the muscles of the legs and abs
What is useful: with the help of this gymnastics while working at the computer, you can strengthen the muscles of the legs and pump up the press at the same time
How to perform: Sit on the edge of a chair and grab it with your hands. Raise your straight legs off the floor and cross them. Next, start as hard as you can press one foot on the other. Swap your legs. Try to repeat the exercise at least 10 times. - Gymnastics for slender legs and inner thigh
What is useful: Strengthens the muscles of the legs and helps to bring the inner thighs into perfect shape.
How to perform: Sitting on a chair, squeeze an object with your knees - for example, it can be a book, a folder of papers, or a small briefcase. Rhythmically squeeze and unclench your legs, but so that the object does not fall to the floor. Repeat compressions 25 times. - Exercise for lumbar and correct posture
What is useful: Strengthens the spine, preventing its curvature.
How to perform: Sitting in a chair with your back straight, join your legs together so that your feet are snug against each other. Lean alternately from the right and left sides so that the palm completely touches the floor. Repeat the exercise on each side 10 times. - Gymnastics for training the back of the thigh and elastic buttocks
What is useful: These exercises will tone the leg muscles and tighten the buttocks.
How to perform: Sit upright on the edge of a chair with your feet shoulder-width apart. As hard as you can, tighten your abdominal muscles and, leaving your legs bent, pull your toes up and your heels down. Repeat 15-20 times. - Relaxing gymnastics for the legs
What is useful: This pleasant exercise will improve blood circulation and will be an excellent prevention of varicose veins, as well as relax and relieve stress.
How to perform: Find a pencil, a fax paper roll, or any cylindrical object in the office. Lay it on the floor, take off your shoes and roll it with your feet under the table. You can do this exercise for an unlimited amount of time, since it will require almost no physical effort from you.
Performing this gymnastics daily while working at a computer, you save perfect figure and avoid health problems that lie in wait for everyone who leads a sedentary lifestyle. Also try go out more often Fresh air or at least don't forget to ventilate the room .
Be beautiful and healthy!
What do we risk sitting in the office? It would seem that sitting in the office is not unloading wagons. However, during sedentary work, problems with the cervical region lie in wait for us.
The cervical region is the most vulnerable part spine because cervical vertebrae very tightly adjacent to each other, and the muscular corset is rather weak. Therefore, even with a small load on the neck, the risk of displacement of the vertebrae increases, which leads to compression of blood vessels and nerves.
People of many sedentary professions (managers, accountants, lawyers, teachers, journalists) face neck problems. Since they stay for a long time in a tense-fixed position with their heads bowed. Maybe, of course, someday the body will adapt to a computer-sedentary lifestyle, but so far the adaptation is going on hard.
Over time, a characteristic posture appears: the head, as it were, is drawn into the shoulders, the neck muscles are compressed and shortened. As a result, the neck looks thicker and shorter, and the shoulders become sloping. A stoop is formed with a constant tilt of the head forward.
The main problem of all neck problems is a sedentary lifestyle and a non-physiological position of the body in tension, so the following rules must be observed.
Proper organization of the workplace during sedentary work
How to properly organize the workplace if you have a sedentary job?
1) The chair is the main element of the workplace, it bears the main load of the body. He must maintain the correct posture, taking into account the features of the figure, but also change it to reduce the statistical tension of the muscles of the neck-shoulder region and back. It is good if it is adjustable in height, seat and back angles.
To determine the best height, sit on a chair and place your hands on the keyboard: your feet should be fully touching the floor, your hips should be slightly above the knee, your back should feel supported, and your forearms should be parallel to the floor.
2) The monitor should be placed on a table directly in front of you at about arm's length with the top of the monitor at or below eye level.
3) It is important how your hands are positioned. Elbows should rest on the table or at least on the armrests, this will reduce static muscle tension, but not hang in the air.
4) The cervical region is the top of the spine, then the position of the legs should be correct. Bend them more often, stretch them, move your feet, put them on the step.
Correct posture when sitting
Follow your posture.
A properly organized workplace is only the first step towards the prevention of possible diseases. To work at the computer does not bring harm, you need to constantly monitor the position of the body. Correct posture relieves the muscles as much as possible and allows you to work less tired.
The head should be kept level in relation to both shoulders. When you look down, your head should not tilt forward.
If you constantly hunch over during work, the load on the spine increases, leading to excessive stretching of the muscles.
It is possible that when you start to sit with the correct posture, you will feel muscle pain. Don't worry, it takes some time to adjust to the new workload.
Even correct posture will not help if you sit in one position all day. Prolonged immobility will lead to muscle fatigue. Get up from time to time, or slightly change the height of the chair to change the overall position of the body. Take 20 minute breaks every two hours. At this time, walk down the corridor, go down and up the stairs several times, or do simple exercises.
Simple exercises for sedentary work
- Place your palm on your forehead, press your forehead against your palm, tensing your neck muscles. The palm should resist the pressure of the forehead for 7-10 seconds. Perform 4 times. Perform the same exercise with your hand on the back of your head - 4 times.
- Place your left palm on your left temple and press it against your palm, tensing your neck muscles for 10 seconds. Perform 4 times. Repeat the exercise by pressing the right temple on the right palm.
- Tilt your head back a little. Overcoming the resistance of tense neck muscles, gradually lower it onto your back. Finish the exercise by pressing the chin to the jugular fossa. Repeat 6 times.
- Stand up straight, shoulders deployed. Slowly turn your head as far as possible to the right 6 times, then to the left 6 times.
- Lower your head to your chest. Relax your neck muscles. Try to “rub” the collarbones with your chin, gradually increasing the range of motion. Do 10 times.
The whole complex will take you only 10 minutes, but the neck will confidently support your head: muscle tension will be removed and blood circulation in the collar zone will improve, as well as the mobility of the vertebrae themselves will improve. Watch your feelings - do not increase the intensity of movements due to tension.
The right lifestyle for sedentary work
Adjust your lifestyle.
Look at your sleeping place - the bed should not be very hard and not very soft. It is better, of course, if it is an orthopedic mattress. For the health of the spine, it is important not only on what you sleep, but also how.
Sleeping on your stomach is the worst thing ever.
Sleeping on the back is acceptable, but if the knees are bent or a roller is placed under them.
The most optimal for sleep is the position of the embryo, on its side, the knees are pulled up to itself.
Lack of physical activity is as harmful as its overabundance. If you have a sedentary lifestyle, find time to exercise, such as swimming. It does not allow sharp turns, intense impact on the spine, but strengthens the muscular corset, maintains the vertebrae in a physiological position, improves blood circulation throughout the spine.
Try to eat foods that contain a lot of calcium and magnesium, these trace elements strengthen bone tissue and contribute to its restoration (fish and seafood, spinach, beans, nuts, seeds, peas, wholemeal bread, dairy products, cheeses.)
Remember to keep your body weight normal. Each extra 500 grams increases the wear and tear of the joints and contributes to the more rapid development of problems with the spine.
Exercises for sedentary work of Dr. Shishonin A.Yu.
Sedentary work causes:
- discomfort in the back and lumbar pain;
- impaired memory and concentration;
- drowsiness;
- dizziness;
- lack of oxygen in the brain.
- increased intracranial pressure;
- hypertension;
- frequent migraines.
Gymnastics Shishonin helps to get rid of these problems. Candidate of Medical Sciences, Academician Shishonin A.Yu. offers simple effective exercises for the cervical spine. The doctor is sure that the main problem of poor health of adults is circulatory disorders due to tense neck muscles. Stiff muscles compress the nerves, severe pain appears.
- cervical osteochondrosis;
- migraine, dizziness, frequent headaches;
- vegetative-vascular dystonia;
- high blood pressure;
- problems with memory and attention;
- insomnia.
You can do these exercises during your lunch break or right at your desk. Each gymnastic exercise must be performed 5 times in different directions.
- Sitting slowly, without jerking, tilt your head and stretch the top of your head to your right shoulder. When muscle tension appears, hold for 30 seconds and return your head to its original position. Now tilt towards the left shoulder.
- Lower your head down and hold for 30 seconds. Gently stretch your neck slightly forward and up, linger again for 30 seconds.
- Turn your head to the left until you feel pain, hold for half a minute. Repeat on the other side.
- Now we perform the same exercise as the third, but we connect the shoulders. Place your right hand on your left shoulder, keeping your elbow parallel to the floor. The other hand rests quietly on the knee. We fix the position for half a minute and repeat in the opposite direction.
- We connect the palms above the head, slightly bending the elbows and perform head turns, lingering for 30 seconds.
- Place both hands on your knees. Slowly pull the chin up, and take the hands behind the back, fix the position for 30 seconds. After repeating in the other direction, you need to do a light stretch - tilt your head to the right shoulder and gently press on the neck with your hands, the same in the opposite direction.
- The next exercise is done while standing. Keep the chin parallel to the toes of the legs, stretch the neck forward. Turn your head to the left and stretch to the shoulder as much as possible, linger for 30 seconds. Repeat to the other shoulder.
Make sure your back is always straight!
It is better, of course, if you perform this complex every day.
Charging for the neck in a sedentary way of work
- Standing, hands on the belt, torso straight. Take a deep breath, pull your head as far back as possible. Then we stretch the muscles of the larynx. We return to the original position and exhale.
- Sitting, the back is straight, the head is raised up, we take a pencil in our mouth and begin to draw numbers from 1 to 10 in the air.
- With the mouth closed, we tilt our head forward until the chin touches the chest and, exhaling, we strain the muscles of the back of the neck. We relax and take a breath. We repeat 15 times.
- Standing, hands on the belt, feet shoulder width apart. Inhale - move the head and neck forward and slightly to the left; we focus our eyes on a point located ahead on the floor at a distance of about 1.5 m. Exhale - we return to the starting position. Then we repeat the movement to the right. We do 15 times.
- Sitting, legs slightly apart, forearms on the hips, fingers in the lock, palms facing up. Inhale - the head and body turn to the left, then the head leans back, at the same time the right shoulder drops, and the left goes slightly up. We return to the original position and exhale. The same on the right side. We do 15 times.
- Standing, feet shoulder-width apart, half-clenched fists at the waist. Bring your left hand behind your back and sharply throw it diagonally upwards, clench your fist. Then open the fist of the left hand, put the right hand behind the head and, resting the palm on the back of the head, push the head to the left. Straighten your neck and push your head forward. Return your head to the starting position, extend your right arm to the side, then bend your elbow and close your fingers. It is necessary to perform 15 times in each direction.
- We relax the muscles of the neck and describe circular movements clockwise, then in the opposite direction. Do 10 times in each direction.
Conclusion: exercises during sedentary work will give results only if they are performed regularly.
Best regards, Olga.
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 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
