Table of contents:
- Exercise number 1
- Exercise number 2
- Exercise number 3
- Exercise number 4
- Exercise number 5
- Exercise number 6
- Exercise number 7
- Exercise number 8
- Exercise number 9
- Exercise number 10
- Exercise number 11
- Exercise number 12
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
We offer you a light 5-minute warm-up that you can do without leaving your workplace. It will relieve tension from your neck, shoulders, back and legs. Your body will be grateful to you.
Move your chair away from your desk and sit back near the edge. Take a few deep breaths in and out and start exercising.
Exercise number 1
Slowly lower your head forward, trying to reach your chin to your chest. Then slowly take her back. Repeat the exercise five times.
Exercise number 2
Now start turning your head from side to side. The movement must be clear. The head looks strictly to the side. Try not to drop your chin down. Make five turns and move on to the next exercise.
Exercise number 3
The last exercise with the neck and head is circular movements, first in one direction, then in the other. Do five reps.
Exercise number 4
It's time to stretch your shoulders in a circular motion, first in one direction, then in the other. Do five reps. Try to raise your shoulders at the top point as high as possible. When pulling back, bring your shoulder blades as close as possible, and then lower your shoulders as low as possible.
Exercise number 5
When doing side crunches, try to reach up with the crown of your head. The back should be straight. Breathing is deep and even. Hold for a few breaths, then repeat on the other side.
Exercise number 6
When performing side bends, keep your hand clearly above your head. Take a deep breath and as you exhale, try to descend as low as possible. Then inhale again with a light spring upward and on exhalation, tilt. Make some of these springs and go to the modified tilt.
Exercise # 6.1
To do this, grasp the opposite edge of the chair with your supporting hand. Run a few springs again and repeat on the other side.
Exercise number 7
Sit on the edge of a chair, clasp your straightened arms behind your back, and slowly lean forward with your back straight. In the lower position, relax your neck and try to bring your clasped hands as high as possible. Hold this position for several breaths, and then slowly return to the starting position.
Exercise number 8
Straighten both arms and put them forward. Bend at the elbows and interlace them so that they are pressed against each other with your palms. The right hand is on top. The shoulders should be parallel to the floor and the elbow angle should be 90 degrees. Hold this position for a few seconds and remember to breathe deeply. Unwind your arms and repeat the exercise, but this time the left hand will be the leader.
Exercise number 9
Lean against the back of the chair. Bring your hands back, clasp them into the lock and, as it were, hang on the chair. Push your chest forward and up, tilt your head back and relax. Hold this position for several breaths.
Exercise number 10
Sit close to the edge of the chair again. Bring your right leg up, bending at the knee, and place it on the left so that the ankle is on the knee. In this position, begin to rotate the foot first clockwise, then counterclockwise.
Do a few circles in each direction and move on to the next exercise without changing legs.
Exercise number 11
Lean forward slowly, trying to put your stomach on the thigh of your left leg. If you wish, you can wrap your left hand around your right ankle, trying to pull yourself as close to your thigh as possible. At the same time, press on your right knee with your right hand, lowering it even further down. Hold the lower position for several breaths.
Then repeat exercises 10 and 11 on the other leg.
Exercise number 12
Sit up straight again. The back is straight, the top of the head stretches to the ceiling. Place your hands on your knees, palms up, and take several very deep and slow breaths in and out.
The warm-up is over. It's time to get back to work. We hope that after these five minutes you will feel much better!
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