Stretching you can do at work

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Stretching exercises available wherever there is a wall and a chair.

A watch at a computer or smartphone provokes discomfort in the neck, back and lower back. The best way to get rid of them is by stretching, or stretching. This is a set of exercises for relaxing and stretching the muscles of the body.

In each static exercise - in them we freeze and do not move - we recommend to linger for 20-30 seconds or until relief in the stretched zone. Dynamic - with active movement of any part of the body - we also repeat until complete relaxation.

Open hips

Due to prolonged sitting in the same position, the blood circulation of the lower extremities is disturbed, so the buttocks, hips and lower back become numb and sometimes hurt. With just a couple of movements, you can stretch all three zones at once.

• Sit on the edge of a chair with your feet hip-width apart under your knees.
• Place one foot over the knee of the other leg. In this case, the knee of the raised limb should be lowered and directed to the side.
• Lean forward gently, as if you want to put your chest on your feet.
• Maintain the position until you feel relief in the muscles.
• Do the same for the other leg.

Fold forward

After a long day at work in front of the computer, you want to relax physically and emotionally. Exercise will help relieve stress and tension from your lower back and neck.

• Stand in front of a chair.
• Bend your elbows and place them on his seat or back.
• Bend over and lower your forehead into your hands.
• Relax.

Relax back

If you are feeling very tired in your back, then stretching with a chair can definitely help you. For this:

• Sit in a chair and turn sideways to the back.
• Place both hands on the back of the chair.
• Smoothly turn the body towards your hands.
• Stretch your hand diagonally towards the chair leg. If opportunities allow, then reach for the far leg. Keep your back straight.
• Hold this position for a few seconds.
• Repeat on the other side.

Light shoulders

We spend a lot of time at the keyboard or driving. At the same time, our arms are in an unnatural raised state, which strains our shoulders. Here is one of the most readily available methods to stretch them:

• Stand near the wall.
• Raise your straight arm, palm up, against the wall.
• Slowly lower the limb down behind you, trying not to bend it.
• Do the same for the second hand.

Half-Face Down Dog

This version of the yoga asana is designed to completely relax and stretch the entire body. Exercise especially for the back, hamstrings and hamstrings.

• Stand behind the chair.
• Place your hands on its back.
• Slowly bend over and step back as far as you can.
• Keep your arms, legs and back straight.
• Wait until you feel lightness in your body.

Open shoulders

An excellent anti-stoop technique that will allow you to straighten your shoulders, stretch your diaphragm and breathe in deeply.

• Sit upright on the edge of your chair.
• Raise one hand up.
• Stretch it in the opposite direction. The back is straight.
• Repeat for the other side.
• Grasp the bottom of the chair back with straight arms.
• Push your chest forward and up.
• Relax your pectoral muscles and hold this position for a few seconds.

Loose wrists

Hours of typing on a laptop, mouse clicking and poking in a smartphone overloads the wrists and shoulders, which causes muscle hypertonicity. The following exercises are designed to stretch and release them.

For wrists:

• Stand up straight.
• Extend your hand in front of you, palm up.
• Gently pull the fingers of this hand towards you with the other limb.
• Hold for a couple of seconds, and then do the same with the other hand.

For shoulders:

• Standing straight, extend both arms up.
• Cross your fingers in a lock.
• Extend your palms towards the ceiling.
• Stretch your arms up.

This complex will allow you to always be vigorous and healthy, even when it seems that the working day will never end. And improved blood circulation will help you get more creative with tasks.