Contents
- Office worker diseases, exercises that can be done at work in the office
- Exercise number 1 – unloading the thoracic spine
- Exercise number 2 – unloading the shoulder joints
- Exercise number 3 – stretching the muscles of the back of the shoulder and muscles of the shoulder blades
- Exercise number 4 – unloading the muscles of the thigh and lower leg
- Exercise # 5 – Stretching the gluteal muscles and hamstrings
Office worker diseases, exercises that can be done at work in the office
Office work has become a part of our everyday life, but this way of life has a lot of disadvantages.
Physician of exercise therapy and sports medicine, fitness trainer of international class, author of a book and a system of exercises for the spine and joints.
The leading places among the diseases and problems of an office employee are occupied by:
1) osteochondrosis of the cervical, thoracic, lumbar spine;
2) hemorrhoids and congestion from the pelvic organs;
3) entrapment of the sciatic nerve;
4) decreased vision and eye strain.
These diseases develop due to the fact that office workers sit for hours without changing posture and without taking regular breaks to warm up the main muscles of the body, arms and legs. Moreover, they spend a lot of time at the computer, which leads to eye overload and gradual visual impairment.
To avoid such unpleasant consequences from office work, it is advisable to regularly engage in strengthening exercises for the main muscles of the whole body in the evenings after work, and also devote at least 10 minutes a day to small exercises to relieve the muscles of the shoulder girdle, arms and legs. In this case, it is not even necessary to leave the office, because you can do some exercises right at your desk.
Exercise number 1 – unloading the thoracic spine
Technique performance: sitting with a straight back, while inhaling, we move the thoracic region forward, while the shoulders remain in place. The shoulder blades can be brought together slightly to provide additional pectoral stretch. Linger in this position for a couple of seconds.
On exhalation, we return to the starting position.
Number of repetitions: 2 sets of 10 reps.
Exercise number 2 – unloading the shoulder joints
Initial position: sitting, arms are lowered along the body.
Technique performance: we raise our right hand and bring it forward to parallel with the floor, then we take our hand back, bringing the scapula to the spine.
This leaves the body in place. The movement is only due to the shoulder joint and scapula. Do not raise your shoulders. The body remains stationary.
Then we lower the hand. Then we repeat the exercise for the left hand.
Breathing is free.
Number of repetitions: 2 sets of 8 times on each hand.
Exercise number 3 – stretching the muscles of the back of the shoulder and muscles of the shoulder blades
Initial position: sitting, arms along the body, back straight.
Technique performance: as you exhale, slowly pull your right hand in the opposite direction parallel to the floor. This stretches the target muscles. The movement is only in the shoulder. The body itself stays in place, does not turn with your hand – this is important. Then, while inhaling, lower the hand and repeat on the left hand.
Number of repetitions: 2 sets of 10-15 reps for each hand.
Exercise number 4 – unloading the muscles of the thigh and lower leg
Initial position: sitting, feet are on the floor.
Technique performance: in turn, we first unbend the right leg at the knee joint so that the lower leg is parallel to the floor. In this position, first we pull the sock towards ourselves and linger for a couple of seconds, then we pull away from ourselves in the opposite direction and also linger for a couple of seconds.
Then we lower the leg to its original position and perform the exercise on the left leg. Free breathing.
Number of repetitions: 2 sets of 10-15 times on each leg.
Exercise # 5 – Stretching the gluteal muscles and hamstrings
Initial position: sitting, feet are on the floor.
Technique performance: in turn, bend one leg at the knee and hip joint and bring it to the body. At this time, we clasp our hands in the lock and grasp the leg at the knee level. Then, with the hand, we additionally pull the leg towards us, while completely relaxing the muscles of the leg so that there is a good stretch. We do not bend over to meet the leg. Otherwise, the necessary stretch will no longer be, but the lower back will strain.
Hold this stretch position for a few seconds. Then we lower the leg to its original position and perform the exercise on the left leg. Breathing is free.
Number of repetitions: 2 sets of 5 times on each leg.
These simple unloading and stretching exercises will serve as a good warm-up right at your desk, which will help improve blood circulation in your muscles. This will relieve unnecessary stress, and you will feel more comfortable while working. Do not be ashamed of colleagues, but it is better to offer them joint warm-ups.