In the modern world, people spend most of their time at work, and often it is an office, a computer and a telephone. Even if you like your work activity, the organism will hardly say “thank you” to you from constant sitting on an office chair.
And the point here is not only in the muscles of the back, which become numb and stiff, and not even in the banal tiredness of the legs - the consequences can be much more serious. Curvature of posture and constant tension in the neck lead to difficulty in blood flow to the head, from which headaches are not uncommon... A sedentary lifestyle can also lead to "female diseases", and about problems with joints and not worth mentioning. Despite the intense workload of the working day, you can increase your efficiency and try to prevent the appearance of these ailments in the future. To do this, it is worth taking some measures.
How to exercise at the workplaceTo begin with, you need a properly organized workplace. The computer should be right in front of you, the height of the monitor and the resolution of the screen should be adjusted, then you do not have to tilt your head or look from too close a distance.
The chair you sit on all day should be as comfortable as possible. Best if it resembles a car seat. A comfortable mouse pad - with an orthopedic pillow - will be a good addition and will help to avoid the "illness of all computer scientists", and the hand will be less tired from clicking. There is a small exercise for the fingers and hands: clench and unclench your fists several times, rotate your hands, then shake your hands freely, relaxing them.
Make time for eye gymnasticsthat get tired no less than the spine. The point here is not that monitors are rich in harmful radiation, but that when working at a computer we rarely blink and constantly look at one point. Look up and down, right, left, draw shapes in the air with your eyes - eights, circles, and so on. You can select any object or point, or better - several, at different distances - and examine them, quickly shifting your gaze from one to the other. This could be, for example, a book on the table and a billboard outside the window. At the end of gymnastics, you need to relax: blink, close your eyes, put your palms on them (and hold until you see darkness without dots and flashes).
Now a little about the neck. There are many ways to warm up, for example, you can write figures or words in the air, not with your eyes, but with the tip of your nose. It is better to choose a longer word and "write" it not only from left to right, but also vice versa.
And here is another exercise - "resistance". Press with the right palm on the right cheek, the head will press on the hand. Hold this for five to six seconds, then relax. Do the same with the left side, repeat 3-4 times.
After the neck, it is quite logical to take care of the spine. The simplest and most effective thing that can be here is stretching. First, gently stretch up, then place your palms on your shoulders, keep your back straight, do not tilt your head and do a few twists.
Another option: close your eyes, sit back, relax as much as possible. Then raise your hands up behind your head and try to bend at the shoulder blades as much as possible. Hold the tension for a few seconds, then relax. Stand with your arms folded behind your back and stretch, bringing your shoulder blades together.
Finally, we offer you a couple of exercises for general muscle tone. While sitting, take turns bending and extending your legs without touching the floor. Then - bend your leg, pull it to your stomach as you exhale, while inhaling - straighten your leg. You can also sometimes strain the muscles of the abdomen and buttocks for a few seconds, 15-20 times, without holding your breath.
However, exercise is good, but immeasurably small. Forget that your office has an elevator, take the stairs! And if at lunchtime you do not sit on a chair for an entire hour, but make a couple of circles around the building - and you can already do without charging.
And don't try to excuse yourself with forgetfulness or a lot of work. You can put a reminder on your phone, ask for a timer, and ask your colleagues. In the end, laziness will only make you worse. Better a few minutes of exercise than rheumatism and other "delights" of a sore back.