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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
If you can do yoga on the road, then there shouldn't be any problems with just stretching and kneading stiff muscles and joints. The main thing is to know which exercises will be most effective for different muscle groups and, of course, follow simple safety rules - no sudden movements!
Stretching is important not only on the road. This is useful even after a long time working at the computer, if you have stood a long line or sat at a conference, spent a lot of time behind the wheel, or got into a very long movie. Proper stretching relieves muscle tension, improves blood circulation, lowers blood pressure, and reduces the risk of heart disease.
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Remember that while stretching, you should feel how your muscles are stretching, but there should be no soreness. Stretching for 15 seconds is ideal to stretch your muscles and get back to work.
Shoulders
Rotation. If you spent almost the whole day not just sitting at the computer, but also typing almost all this time, your shoulders are probably already falling off. In order to stretch them, perform the simplest exercise: first, the shoulders are slightly forward (the back is round), then take the shoulders back (the shoulder blades are brought together, the chest is forward). You can rotate your shoulders a little, making a few circles forward, and then the same amount - back. At the end, lower your shoulders and relax.
Stretching. Raise your left hand in front of you and pull it to the right side, wrapping your right hand around your shoulder and pulling it slightly to your chest. Hold in this position for literally a few seconds and do the same with the other hand.
Neck
Protect your neck. Our neck suffers almost more than all other parts of the body, since while working at a computer, rarely does anyone hold it in the correct position. To stretch the back of your neck, place your chin on your chest and turn it to the left. Raise your left hand and pull your right hand towards the bottom of your head. Lower your arm and repeat on the other side. Do not bend your hand!
Are you driving and your eyes constantly follow the road? This problem is easy to fix. When stopping at a traffic light, pull one hand as low as possible and sit on it. Then pull the opposite ear towards your shoulder, thus stretching the side of your neck. Repeat on the other side.
Breast
Sesame, open up! A quick chest stretch can prevent shoulder injuries and improve shoulder mobility. Take your arm bent at the elbow to the side (the angle between the elbow and the shoulder should be 90%) so that the fingertips point up. Place your palm on a hard surface, leaning forward slightly. Do the same on the other side.
Stuck at a traffic light? Unfasten your seat belt and sit on the edge of the seat. Bend back a little, bending at the spine and straightening your chest. Look up while doing this exercise with your head tilted slightly.
Triceps
Pat yourself on the back. Raise your left hand up, bend it at the elbow and put it slightly behind your head so that you can touch your fingertips to the back at the level of the shoulder blades. Put your right hand behind your back and also bend at the elbow. Try to lock both hands behind your back. Change hands (right at the top, left at the bottom).
Can't get your hands together? Then just raise your left hand up, bend at the elbow, grab your left shoulder with your right hand and gently press so that the hand goes behind your head. Do the same with the other hand.
Forearms, wrists and hands
Say no to Tunnel Syndrome! Almost everyone who spends all their working time at the computer suffers from wrist problems - the mouse and keyboard in this case are not the best friends. Extend your left arm forward, palm outward, fingers pointing up, elbow not bent. Grasp the fingers of your left hand with your right hand and pull slightly towards you, stretching the lower part of the forearm. Then he puts his fingers down, the palm looks inward, and again pull the right hand towards you. Repeat with the other hand.
Rotation. Rotate your wrists in different directions. Then stretch the tendons in your fingers a little by pulling them slightly and then clenching your hand into a fist.
Lower back
Duck and cap. Sit with feet shoulder-width apart, feet flat on the floor, and lean forward slightly. Then, without lifting your backside from the chair, bend forward until your chest reaches your hips - this will help relieve the unpleasant feeling of tension in the lower back (it hurts both from long sitting and from being on your feet for a long time). For a deeper stretch, spread your legs slightly and lean forward even deeper.
Buttocks
And sometimes it hurts there … Start from the same sitting position. Cross your right leg with your left so that your right ankle rests on your left knee. Then wrap your arms around your left thigh and pull it towards your chest, stretching your right gluteus muscles. Then repeat the same with the other leg.
Legs
Lean over to them. To stretch the hamstrings, straighten your right leg and reach with your chest with your back straight. Then do the same with the left leg.
Come up! Get up! In order to stretch your quadriceps, you need to open your hips or bend your knees, or both. It is not very comfortable to do this while sitting, so it is better to stand up to perform this exercise. Stretch the muscles of the left leg, standing on the right leg, and bend the left at the knee and pull the heel to the buttocks with your hands. There should be no deflections in the lower back, the pelvis is pushed slightly forward, the knees are together. Do the same with the other leg.
Click on them. Studies show that stretching the calf muscle improves the mobility of the foot. In order to properly stretch them, sit on the floor, rest your heels against the wall or furniture, socks on yourself and bend forward a little.
Feet and ankles
Take a look around. This exercise can be performed from the comfort of your desk. While you are sitting, place your left leg over your right so that your ankle rests on your right knee. Rotate your ankle first to one side, then to the other. This stretch will help you avoid the fate of Achilles, strengthen your Achilles tendon, and help prevent injury.
Sunday shoes. This exercise can be done while standing or sitting. Stand on your toes and put them firmly on the floor. Then slowly return to the starting position and press down on the floor with your heel.
Recharging. Place your feet on the ground and press down on it with your toes and the front of your foot as if you are about to stand on your toes. You don't have to lean on your working leg - the weight can be transferred to the other leg.
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