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Physical workout at work
Office work is sometimes more tiring than manual labor. Sitting at the computer in the same position tires both the muscles and the nervous system, and the monitor does not have the best effect on the eyes. A simple short warm-up will help maintain vigor and improve performance.
Ilya Ivanchenkov, a physical therapist and yoga instructor, says: “Sitting for a long time, almost motionless in one position, is bad for us. It entails problems in the cervicothoracic spine, in the pelvic region. Eyes get tired of the computer. 10-minute gymnastics, of course, will not save you from all the problems, but it will help you to avoid many troubles ”.
1. Rest for the eyes
Start your warm-up with eye exercises.
– Close your eyes for a few seconds, then open your eyes and blink frequently.
– Keeping your head straight, raise your eyes to the ceiling, mentally extending this movement towards the top of the head. Then look down, while the head should remain motionless. Without changing your position, look to the left, then to the right.
– Close your eyelids. First describe with your eyes the circles clockwise and counterclockwise, and then – horizontal “eights” – first in one direction, then in the other.
– Go to the window. Find a dot on the glass. Look at her for a few seconds, then move your gaze to any stationary object outside the window. The same exercise can be done without getting up from the table, taking a pencil and looking either at its tip or at an object located at a sufficiently large distance from you.
Bend your arm at the elbow and put it behind your head
2. Rest for the back
– Stretch well. Feel how the spine straightens, how the muscles and ligaments stretch.
– Raise your hands up and hook into the lock. Slowly bend to the right, return to the starting position, then bend to the left in the same way. Repeat 2-3 times.
– Sitting (if the back of the chair allows) or standing, clasp your hands behind the lock and try to lift them up as far as possible.
– Raise one arm, bent at the elbow, and put it behind your head. Try to get your hand as far as possible, gently helping yourself with your free hand. Repeat alternately with both hands.
3. Rest for the feet
– Sitting on a chair, “run” your feet on the floor.
– In the same position, “walk” on the outside of the foot, on the inside, on the heels and on the toes.
– Get up and walk around the room, along the corridor, if possible – go down a couple of flights up the stairs and go back up.
How to get tired less?
Finally, here are some tips on how to sit at your desk to reduce fatigue.
Before you sit down in the chair, walk up to the wall and “align” your spine. To do this, lean against a wall with your head, shoulders, buttocks, and heels. Try to remember this position and “hold” it. If you feel that you are starting to hunch back again, go back to the wall and “remind” your back of the correct position. Do not sit with your legs crossed – this interferes with normal blood circulation. Try to constantly change the position of your feet, while most of the time, your feet should be on the floor with both toes and heels.
Use any free minute to get up from the chair and take at least a few steps. Our body is made to move.