10 easy and healthy exercises for those who spend all day with their faces in front of the computer
Tips for stretching at work
There are no excuses! Working all day or living with a busy daily schedule is no reason not to perform simple and practical stretching exercises in the workplace, which in the long run will keep us away from doctors offices. Here is a sequence of ten of them, which can be performed in any space, no matter how small, regardless of the profession of the practitioner. Remembering that a stretching exercise routine, however simple it may be, has proven to be a healthy antidote against a sedentary lifestyle – yes, the enemy of good health.
Elbow lift
Sitting in the chair, extend the arm behind the head, touching the opposite shoulder, at the same time gently pushing the elbow towards the other arm – this ensures the triceps stretch. Hold the position for 30 seconds on each side.
knee push
Sit, back properly supported by the back of the chair and feet on the floor, forming a knee angle of 90 degrees, lift the leg and hold the knee, pulling it against the chest and holding it for 30 seconds on each side – stretches the buttocks and prevents spinal hyperlordosis.
straight legs
Stand tall, keep your knees straight, now try to reach your toes or the tip of your shoe. This exercise is very good, as it stretches the paraspinal muscles, hamstrings and also the triceps of the leg.
opposite arms
Standing upright, raise your arm over your head to the opposite side, tilting your body to the side. This will stretch the lateral muscles of your torso, as well as your pectoralis major and triceps.
behind
Shrug your shoulders at the same time, hold for a few seconds, then release. This movement relaxes the trapezius muscles.
neck turn
Lower your head and rotate your neck from left to right, and vice versa, slowly – stay like this for a few seconds, while the muscles of the cervical region are tense.
arms up
This is an “office classic”: join hands and do your best to touch the sky. Stretches everything: pectoralis major, latissimus dorsi, triceps, and forearm muscles.
Pknee snap
Cross one leg over the other; then push the knee very slowly and pull gently, push the knee down relaxing the buttocks. As you push, remember to breathe very slowly. This exercise slightly stretches the glutes, hip abductor muscles, and iliopsoas muscle.
side neck
Another “office classic”: with your hand, hold the opposite side of the head, and push it gently, bringing it closer with the shoulder; then repeat the operation by changing sides and with this the scapula muscle, the anterior and medius scalenes, as well as the neck muscle are stretched.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
