Lack of timely rest during mental work, combined with an incorrect lifestyle, can cause a serious condition associated with overwork. Physical mobility, systematic physical education helps to counteract this.
The proposed set of exercises can be used at the workplace of an office worker and in other cases when a person feels mental fatigue in the course of his work.
Sitting on a chair, stretch your arms up, straining your back and shoulder girdle. Hold this position for up to 5 seconds.
Sitting on a chair, relax the muscles of the face as much as possible, close your eyes (the lower jaw hangs down). For 30 seconds, perform shaking movements of the head to the side (at a slow pace).
Stretch your neck, make rocking movements with your head to the sides (slowly).
Standing with your back to the wall, press your shoulders, back of your head, pelvis and heels to it, cross your arms behind your neck. Hold the pose for up to 2 minutes.
Standing, raise your arms up through the sides, pushing your leg back and bending in the lower back.
Standing facing the back of the chair, hold on to it, put your leg back as far as possible, bend your lower back and make several springy movements back with your body.
Standing, alternately raise the legs bent at the knee, trying to touch the elbow of the opposite arm. Perform the widest possible circular movements with your hands forward and backward.
Do an exercise called "smile": stretch your mouth into a smile, showing your teeth as much as possible. Write a word with your head in the air (the task improves cerebral blood supply).
Breathing exercises are recommended. The breathing rhythm is slow, with the observance of four phases, equal in time: "inhale - hold your breath - exhale - hold your breath." The duration of the phase is from 2 to 7 seconds.
It is good to do self-massage of the head: massage the points between the eyebrows, above the eyebrows; massage your head with your fingers, imitating washing it; rub your ears with your palms, then, covering your ears, put your fingers to the back of your head, tapping on it. The last exercise helps to reduce the sensation of tinnitus, relieves dizziness. We also massage the neck with stroking and rubbing movements. Closing the eyes, lightly massage the eyelids, eyebrows; We open wide, and then close our eyes, relieving tension in this area.
Do not forget about a simple and affordable way of recreation - walking, walking in the open air. In order to relieve mental fatigue, you need to use the opportunity to walk, take a walk at any workload.
