We all felt – this recession in the middle of the day when your back is in pain, your shoulders are tight, and your focus begins to fade. The perpetrator? Hours of sitting on your office.
Although modern work demands are often connected to our chairs, the active survival does not require you to give up your work space. By doing some simple extensions on your office, you can reduce harsh muscles, enhance your energy, and improve your focus throughout the day.
Benefits of stretching your office
Sitting for long periods has been linked to a variety of health problems, including obesity, Back painWeak blood circulation, and it seems that it is even connected Increased risk of death from cardiovascular disease and cancer.
Regular expansion can help face these problems Improving blood flow, reducing muscle hardnessAnd promoting better position. Studies have also shown that stretching can enhance mood and focus, which helps to give you the additional support to pay during the day.
Read more: Why are some people more flexible than others?
Simple stretch you can do in your office
1. The neck rolls
Gently tend to your head towards one shoulderHold for about 5 seconds, then slowly wrap your chin through the collarbone to bring it towards your chest. Keep rolling your head to the other shoulder and repeat. This extension helps relieve stress in the neck and shoulders, which are often tense areas of screens without moving our heads a lot.
2. The evolution of the spine sitting
Sitting in a straight position on your chair With your feet on the floor and put your right hand on the backrest or arm arm. Divide your trunk to the right, using your left hand on your right leg to get support. Hold for 10 to 15 seconds and repeat on the other side. This step is excellent to relieve the spine and improve elasticity.
3. The wrist extends
Extending one arm directly in front of you With the comfort of your hand up. Use your other hand to gently pull your hand down, stretch your fingers, wrist, forearm, and elbow for 15 to 30 seconds. Repeat with the comfort of your hand down, again pull your hand down. These extensions are especially useful for anyone who spends long hours writing on their computer.
4. The shoulder ignores
With your feet flat on the floor, sit straight and raise your shoulders towards your ears while spinning a little in your shoulders back. Hold them there for a few seconds and then released. Repeat 10 to 15 times. This rapid and easy expansion can make wonders to reduce tension in your upper back and shoulders.
5. The leg accessories are sitting
Ensure that your thighs are parallel to the landThen extend one leg directly to the outside and keep it parallel to the ground for a few seconds before lowering it. Make sure to keep your back straight and arms on your sides. Repeat with the other leg. This step strengthens the thigh muscles with improved blood circulation, which are often at risk when sitting for long periods of time.
6. The cat cat extended
While sitting, put your hands on your knees. While exhale, wrap your shoulder forward and put your chin toward your chest to roam your back (Cat Pose). After that, with your hands on the hips, open your chest by gently wrapped your shoulder and released your back (put the cow). Repeat each form 3 to 5 times to help launch rear tension and improve navigation.
7. The extension of the sides sitting
With your feet flat on the ground in front of youRaise your left arm over it and tend to your right side. Hold for about 10 seconds, then repeat the step on the other side. The seated lateral extension helps to reduce hardness and tension in the spine, and the trunk.
8. The knee strings extend
Leave on the edge of your chair And extend one leg directly with your heels on the floor. You tend slightly forward, while keeping your back straight, until you feel a nice extension along the back of the thigh. Hold about 20 to 30 seconds, then repeat with the other leg. This extension is great to relieve tight knee strings and relieve the full back pain, which often occurs during long periods of sitting.
9. Eye relaxation exercise
While it is not a traditional extensionGiving your eyes a portion of importance. Try to follow the base of 20-20-20: every 20 minutes, look at an object 20 feet, and focus on this object for at least 20 seconds. This helps reduce digital eye stress, a common problem in the heavy screen work environment today.
Tips for the success of extending the office
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Select a reminder:
Use temporarily or apply to remind you of expansion at least several times a day. A few minutes can occur a few minutes if you do it regularly.
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Keep wet:
Not only does drinking drinking water throughout the day make you wet, but also encourage you to wake up for the packages.
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Be creative:
Although the above extensions are a great starting point, do not hesitate to modify or add them based on what is best for you.
Read more: 6 ways to practice the open air in the winter
Merging the movement on the day of your work
The office stretching is only one part of staying in good health at work. Whenever possible, try to take short rest periods to stand and wander. You can do this by quick hiking during a phone call or choose to stand during a virtual meeting. These small adjustments can complement the routine of expansion and promotion of public health and luxury.
Do not let your office function negatively affect your body. Merging a few simple extensions is not only related to staying on loose and relieving stress – it is a way to update your mind and restore control of your business day. Therefore, take a moment to extend, breathe, and move. Your body (and productivity) will thank you for that.
This article does not provide medical advice and should be used for media purposes only.
condition sources
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