Find out how to improve your productivity if you have a sedentary office job. A set of exercises from professional trainers to raise the energy tone of the body. More than three decades ago, scientists proved that sedentary work is harmful to the body. However, this problem has become most acute only now. This is due to the emergence of new specialties in which physical activity is not required. Most often, this means working with computers and the number of people at risk has increased significantly. Today we will talk about gymnastics at work, the implementation of which does not require a large investment of time, but at the same time will allow you to avoid the serious consequences of sedentary work.
What is the harm of sedentary work?
In the course of their research, scientists came to a disappointing conclusion, proving that sedentary work accelerates the aging process. On average, a person engaged in sedentary work ages 5–10 years faster than people in active work. Among the main disorders that sedentary work can cause, it should be noted that there is a violation of posture, gaining excess body weight, decreased visual acuity, as well as other diseases.
If a person spends a lot of time in a sitting position, then the greatest load falls on the spinal column. According to statistics, about 80 percent of office workers experience back pain. Scientists have found that the main reason for the development of osteochondrosis is precisely an inactive lifestyle, including sedentary work.
When working at a computer, the spinal column is most often in a curved, unnatural position. As a result, the vertebrae are compressed, and this leads to the appearance of small cracks in the cartilage. Osteochondrosis, in turn, can cause the development of other more serious diseases, say, radiculitis, disc protrusion, etc.
In addition to problems with the spinal column, many office workers also suffer from various diseases of the vascular system. Constant uncomfortable posture reduces blood flow in the brain, and this fact can cause headaches, increased fatigue, and increased blood pressure. Due to the prolonged sitting position, the load on the lower back increases significantly. This leads to the formation of new fatty deposits.
Sedentary work can lead to the development of a large number of diseases, such as diabetes, hemorrhoids, and decreased visual acuity. Very often, office workers experience dry and gritty eyes. Scientists called this phenomenon "office syndrome". Despite the high risks of developing various diseases, most office workers do not play sports, although this would help to avoid a large number of problems.
Gymnastics complex at work
To avoid all the problems described above, it is necessary to perform at least a complex of gymnastics at work. By far, it's best to start attending the gym or exercising at home. However, even simple gymnastics at work will help you improve your health. The whole set of exercises can be divided into two parts. Some exercises should be done during work hours, while others should be done at home.
It is very important to do gymnastics every morning and five minutes is enough for the spinal column and muscles to activate.
How to sit properly?
We consider the ability to sit to be the first exercise of our complex, since most of the working time of office workers is spent in this position. Make sure that your back is always straight and not slouched. The head and body should not tilt forward. Slightly contract your abdominal muscles and keep your chin parallel to the ground.
The lumbar region is supported by the back of the chair, while the rest of the back is supported only by the muscular corset. Do not fall on one side, as this can lead to the development of scoliosis. Also, the violation of posture can also cause support on one arm or the position "foot on foot". Also use a leg rest to keep your knee joints higher than your hips.
Gymnastics at work for the neck
- From your workplace, lower your head and touch your chin to your chest. After that, start tilting your head back at a slow pace, trying to see the wall at the same time. It is necessary to tilt the head while inhaling, and unbend it on exhaling. Do five repetitions.
- Turn your head to the left and lock the position. After that, also with fixing the position in the final position of the trajectory of movement, turn your head to the right. In total, you need to do 5 to 10 repetitions.
- Remaining in a seated position, begin to draw numbers from zero to nine in the air with your nose. It is very important that the amplitude of these movements is maximized.
- Put your palms together in a "lock" at the back of your head and start pressing your hands on your head. In this case, you should tilt your head back, thereby providing resistance to your hands.
Gymnastics at work for brushes
- Take your right wrist with your left hand, and scroll the brush clockwise five times, and then a similar amount in the opposite direction. Perform the movement with the other hand.
- Clench your fingers quickly into a fist ten times. On the last rep, squeeze them as tightly as possible and hold them there for three to five seconds. After that, relax your fingers and shake them, as if shaking off drops of water.
Gymnastics for the thoracic and lumbar spine
- Put your hands on the back of your head, joining your palms in a "lock". Begin to bend your back back so that the back of the chair rests against your back. The forward bend is performed on exhalation, and inhalation is necessary when moving backward. The number of repetitions is four.
- While sitting on a chair, spread your legs slightly to the sides. With your hands up, take your right wrist with your left. Begin to lean to the right while extending your left arm. It is very important at the moment of performing the movement to feel the tension of the muscles. In each direction, you must perform from 5 to 10 repetitions.
- Stretch your arms out in front of you and begin to imitate the movements of the scissors with them. As you exhale, your arms should be spread apart, and as you inhale, they should be brought together in front of you. The number of repetitions ranges from 5 to 10.
- Sit in the middle of a chair with your legs slightly apart. With your right hand, you need to grip the edge of the seat, and with your left hand, place it on the outer surface of the right thigh. Stretching, begin to turn the body to the right, lingering in the extreme position of the trajectory. After returning to the starting position, perform in the opposite direction.
- Place your hands on your shoulder joints and begin to perform them in a circular motion. In total, you need to do ten repetitions.
Exercising at work for abdominal muscles
- With your abdomen drawn in, hold this position for five counts, and return to the starting position. Gradually increase the number of repetitions to 20. This exercise can be performed not only during work, but also at home or on the way to work.
- Tighten your abdominal muscles strongly and hold them in this state for five counts. It is advisable to gradually increase the load.
What is Venus Syndrome?
This term is usually understood as a decrease in the elasticity of the muscles located in the hip and waist. This can lead to the formation of new fatty deposits in these parts of the body. To eliminate this syndrome, you should perform specially designed gymnastics at work.
- Get into a sitting position on the ground. The right leg should be straight and the left leg folded. Grasp the right foot with your hands and first lift it, and then return to the starting position. At the same time, make sure that the working leg does not bend at the knee joint. For each leg, you need to do ten repetitions.
- Take a standing position with your legs crossed. Stretching your arms out in front of you, begin to tilt your body. In the final position of the trajectory of movement, it is necessary to pause.
- Kneel down and cross your arms behind your head. Sit first on your left thigh, then on your right. Ten reps should be performed on each leg.
- Take a standing position with your feet parallel to each other at a distance of 2 times the width of the shoulder joints. The hips should be at an angle to the ground, and ideally parallel to it. In this case, the shins should be located perpendicular to the ground. In this position, by the way, it is called the "rider's pose", you need to linger for the maximum possible time. When performing the exercise, it is very important to ensure that the feet are parallel, and the distance between them is twice the width of the shoulder joints.
What gymnastics at work is the most effective, you will learn from this video:
