In the conditions of modern life, more and more people spend their working day sitting in front of a computer in the same position. It is not surprising that the state of health worsens day after day, because the whole body suffers, and especially the back. If you don't have the opportunity to get out and warm up, do back exercises right at your workplace.
Instructions
Step 1
If you are not working in a company where you need to be in the public eye and “keep your brand name” all day, and you have the opportunity to be alone, the following exercises will work for you.
Stand up straight with your arms at your sides and your feet together. Get up on tiptoes, while not far away with your arms back and bending. At the same time, try to turn your hands outward. It is useful for relaxing the muscles of the back and spine.
Step 2
Standing or sitting on a chair, raise your fingers, palms outward, over your head. Bend rhythmically to the right and left. In this case, the pelvis should be motionless. This exercise is useful for preventing scoliosis.
Step 3
Standing or sitting on a chair, shrug alternately with one shoulder, then the other, then two together. Make circular movements with your shoulders in opposite directions, while your elbows are motionless. Move each shoulder back and forth and two simultaneously in opposite directions.
Step 4
Stretch your arms up and, throwing your head up, gently bend back as far as possible. Straighten again and bend forward, as close to your knees as possible.
Step 5
Make circular movements with your hands, rotating the limbs at the shoulder joints. This exercise can be performed with two hands simultaneously in opposite directions and for each hand separately in both directions.
Step 6
While standing, forcefully move both arms to the left and right, while turning the body in the right direction. Repeat the exercise with your arms at a 45-degree angle to the shoulder line.
Step 7
Sitting on a chair, press your palms to your shoulders, place your feet perpendicular to the floor. Stretch your arms up in turn and your legs forward.
Step 8
With your feet hooked on the legs of the chair, with your back straight, make deep bends in different directions. Exercise is good for your back muscles and your obliques.
Step 9
If there is no way to warm up without attracting gazes, you can resort to "secret" exercises, remembering to maintain a calm expression on your face.
Step 10
Place your right hand on top of your right knee. Press firmly on the knee with your hand while simultaneously making a counter movement with your hip. The leg resists the pressure of the hand. Repeat for the other pair of limbs. Change the starting position by placing your hand first on the inside and then on the outside of the knee.
Step 11
Grab your hand on the side of the seat of the chair and pull your shoulder up, as if trying to tear the chair off the floor with you. Can be done for each hand separately and both hands together.
Step 12
Clasp your hands together behind a chair, cross your legs and raise them slightly above the floor. Strain your legs as if you need to disengage them. Swap legs. Good for the abdominal muscles, which also strengthens the back muscles.
Step 13
Grasp the edges of the chair with your hands, cross your legs and lift them off the floor. Press with the upper leg on the lower. Swap legs. Exercise strengthens the abdominal muscles, allows the spine to straighten.
Step 14
In addition to exercise, try to properly equip your workplace. Adjust the height of your chair so you don't have to slouch or bend over the table. The feet should be completely flat on the floor and not suspended in the air.
