Due to low mobility throughout the working day, many women complain of discomfort in the body. This is expressed in the stiffness of the muscles of the shoulder girdle, the neck often becomes numb, against which there are pains in the cervical spine. The back also gets tired due to daily sitting at the computer. Yes, and in principle, performance during the day decreases, which is accompanied by lethargy, and often headaches. How to do exercises in the office?

How to exercise in the office

It is enough to find just a few minutes to restore body mobility, relieve muscle spasm and set yourself up for positive. What is needed for this? First of all, your desire to shake things up. Tear off the soft spot from the chair and start doing simple exercises that will help prevent congestion in the body.

1. Stand up, take a deep breath, raising your arms through your sides up, stretch as you should, exhale, lowering your arms to your sides. Repeat a couple of times. By doing this exercise while standing, you allow the spine to thoroughly stretch in those places where it has compressed during your sitting.
2. help relax your neck. Make gentle tilts of your head, as if taking out your shoulders, slowly pull your head to one shoulder, then slowly straighten it, tilt it to the other shoulder. Three or four on each side.
3. shoulder rotation: back and forth so that you feel the stretching and squeezing of the spine like a spring. Eight times in each direction. Breathing is calm.
4. clasp your hands behind your back, start moving your clasped hands up and down. You can do it while sitting on a chair.
5.  body tilts. Clasp your hands in a lock in front of you, begin to bend over, stretching your arms in front of you and turning the “lock” out of your hands with your palms out. Keep your back in a bent position parallel to the floor. Repeat 6-8 times.
6.  make an assistant out of a chair. Grasp the back of the chair, lean forward, bending as much as possible in the chest area, it is desirable to bring the shoulder blades together when tilting.

Find a few minutes

Stand against the wall, touching it with all parts: head, back, shoulders, legs. Stay on the line for a few seconds. If the space around allows, you can make a few swings with straight arms in a circle in front of you and your legs, bending each leg in turn at the knee, and moving it to the side - such experiments help to feel the correct posture and carry it further during the day.

Complete the set of exercises with breathing: when inhaling, inflate your stomach, while exhaling, tighten your abdominal muscles, as if pushing air out of yourself. Such breathing will also help you calm your nervesif there were tense moments in the work process.

It would also be desirable to breathe fresh air, so if possible, go outside not to smoke, but to inhale a breath of freshness.