Fitness in the office. Exercises for office workers. Charging and warming up

Millions of people around the world lead a sedentary lifestyle. Often they don’t have the strength to go to the gym or even work out at home. If you live according to the “work-home-home-work” pattern, this is not an excuse. You can keep fit even in the office. This will take literally 10-15 minutes, and colleagues may not even notice your increased activity in the workplace.

Tilt the head from side to side (you can add head rotation to the right and left). This good old exercise, familiar from school times, helps improve blood circulation and stretch a tired cervical spine. We do bends 8-12 times.

Photo: istockphoto.com

Monday's selection. Gymnastics in the workplace

Do you think that sitting at a computer you won’t be able to do anything useful for your body, such as therapeutic exercises for your back and neck? Nothing like this. If your job involves spending many hours behind a monitor, pay attention! Just a few simple exercises during the day will help relieve fatigue from sitting for a long time at the workplace, and most importantly, avoid many problems with the spine, joints, get rid of pain in the back, neck, eyes, and headaches.

A set of exercises for the spine and joints

A set of special exercises can be done right at your workplace - a chair or armchair - without wasting time. You need to exercise at least three times a week. Ideally - every day. Take care of yourself and your health.

Exercises for the cervical region

The cervical spine suffers the most from sitting. Gymnastics for the neck will help relieve pain in the neck, cervical-collar area, avoid headaches, osteochondrosis and improve posture. They need to be performed especially carefully, slowly, with a small amplitude

1. In a sitting position, bend your neck, bringing your chin as close to your chest as possible. Then slowly tilt your head back, trying to see the ceiling. Extension of the neck must be done while inhaling, and flexion while exhaling. Repeat 5 times.

2. Grasp the back of your head with your hands, folding them into a lock. Press the back of your head onto your hands, and resist with your hands. This exercise develops the neck muscles well.

3. Turn your head to the left, fix it in this position, and then turn to the right. Repeat 5-10 times.

4. In a sitting position, “draw” numbers from 0 to 9 with your nose in the air, drawing all the elements. The range of motion of the neck should be full.

5. Gently rotate your head, first clockwise, then in the opposite direction. Repeat 2-3 times. This exercise not only strengthens the neck muscles and forces the vertebrae to work, but also trains the vestibular apparatus.

Exercises for abdominal muscles

Pull your stomach in, count to 5, return to the starting position. Repeat 10 times. Over time, it is desirable to increase the counting time to 10, and the number of repetitions of the exercises to 20. By the way, this exercise can be done not only at home or in the office, but also on the way to work.
Sit with a straight back, pull the top of your head up. Tighten and relax your abdominal muscles 10–20 times.
Complicated option. From a sitting position, raise your knees up. The higher you reach, the greater the load. 10–20 times is enough.

Waist exercises

Waist exercises. Rotations on a chair are an excellent exercise for “thinning” your waist. You need to keep your back straight, your shoulders remain in place. This exercise helps train your oblique abdominal muscles. 10–20 rotations a day – and the extra centimeters on your sides will begin to melt away.

Relaxing exercises for legs and feet

Take a pencil, put it under the table, take off your shoes and roll the pencil with your feet on the floor. You can do this exercise for an unlimited amount of time; it does not require much physical effort, but it relaxes, relieves stress, improves blood circulation and is an excellent prevention of varicose veins.

Exercises for hands

Quickly clench the fingers of both hands into fists. On the count of 10, clench your fists as tightly as possible, hold them clenched for 3-5 seconds, relax your fingers and shake them as if shaking water off them.
Grab your left hand by the wrist with your right, rotate the hand 5 times clockwise and the same number of times in the opposite direction. Repeat this exercise for your right hand.

Warm-up of the thoracic and lumbar spine

According to statistics, about 40% of office workers suffer from back pain. One of the most vulnerable parts of the spine, which bears increased load, is the lumbar spine. As a result, at the end of the working day, many experience fatigue, tightness and discomfort in the lower back. To avoid this, you can perform the following exercises for the spine during the working day.

1. This is a very simple exercise; you can do it right on your office chair. We put our hands on the back of the head, fold them into a lock. Inhale, bend back. As you exhale, bend forward. The exercise is repeated 4 times.

2. Sitting on a chair with a straight back, spread your legs slightly apart. You need to raise your hands up, clasp your left wrist with your right hand. Then lean to the right, stretching your left arm. In this case, the tension of all muscles on the left side should be felt. After this, change the position of your hands and the side of the tilt. Repeat 5-10 times in each direction.

3. Sit in the middle of the chair with your feet slightly apart. Grab the back of the seat with your left hand. Reach with your right foot to your left foot. Stretch slightly, turning your body to the left. Maintain this position for a few seconds, feeling the tension in your back muscles, then return to the starting position, relax and repeat the exercise, changing your hand and side of rotation.

4. Do the “scissors” exercise in the horizontal plane 5-10 times. As you inhale, bring your arms together, and as you exhale, spread them apart.

Light stretching

Straighten your shoulders and stretch the top of your head up. Then raise your hands clasped above your head and stretch yourself upward. You can then lean to the right and left, while trying not to lift your gluteal muscles off the chair and opening your chest. And follow your hands with your eyes - this way you additionally do exercises to strengthen the eye muscles.

Stretching will be a good prevention of osteochondrosis.

Now place your work items on the far edge of the table: every time you reach for them, this is a stretching exercise, for which your spine will only thank you.

Therapeutic gymnastics using kinesitherapy method

We remind you that at the Kazan Kinesitherapy Center you can always sign up for a course of therapeutic exercises using the kinesitherapy method, a healing massage for the spine and joints. In summer there are special prices.

Specialist consultation is required.

Doctor’s consultation + diagnostics using applied kinesiology – 1000 rubles.

Tel.: (843) 570-55-25 , WhatsApp: 79655968085 or VKontakte group .

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Center promotions, therapeutic exercises and useful tips from our specialists on how to independently maintain the health of your joints and spine without medications

Top 5 exercises for the office:

Bridge on a chair:

Stand up, move your arms back and lean into the chair.
As you inhale, gently bend your back without straining your neck.
As you exhale, round your back. Feel a strong relaxation in your back.

Perform two sets of 10 times. Rest between sets is one minute. With this exercise we deeply stretch the back muscles.

Neck and chest stretch:

Place your hands behind your head.
Round your back, pressing your chin to your chest, and exhale slowly.
As you inhale, spread your elbows to the sides, bringing your shoulder blades together. Try to stretch your chest forward as much as possible and bend at the lower back.

Perform two sets of 15 reps. Rest between sets is one minute. With this exercise we work the muscles of the chest, shoulders, neck and back.

Photo: istockphoto.com

Torso rotations with outstretched arms:

We sit with a straight back on a chair, stretching our arms to the sides.
Smoothly turn the body to the side, followed by acceleration.

Perform two sets of 60 seconds. Rest between sets is one minute. With this exercise we work the back and abdominal muscles.

Body bends against the wall:

Cross your legs. Place one hand against the wall and raise the other hand up.
With one hand, push yourself away from the wall, and with the other hand, powerfully stretch upward, bending your spine to the side.

Perform two sets of 10 times on each side. Rest between sets is one minute. With this exercise we strengthen the core muscles and stretch the back muscles.

Kitty by the wall:

Bend your body against the wall and rest your hands on it.
As you inhale, gently bend your back at the lower back and lower your body until it is parallel to the floor.
As you exhale, straighten your body to the starting position.

TRX exercises to strengthen your deep core muscles. Back health depends on them

How to pump up the buttocks of your dreams at home

Perform two sets of 10 times. Rest between sets is one minute. With this exercise we stretch the muscles of the chest and back.

These five simple exercises will tone your body, improve your posture and relieve nervous tension. Do them with your colleagues twice a day.

Gymnastics in the office

Today we offer you a complex, part of which can be done right at your workplace, sitting at your desk. Without drawing too much attention to yourself, you will force your calves and feet to work as if walking. The only rule: if you are wearing heels or shoes with rigid soles, take them off.

Each exercise can be done for as long as you like. Minimum 1 minute per exercise. Perform either one exercise every half hour, or three, but every hour.

March-march

Pull your toes toward you so that only your heels are on the floor. Feel the tension in your calves. Move your heels along the floor, as if walking: back and forth, left and right, diverging and converging - in general, imitate any steps. Then place your feet on your toes, lift your heels as high as possible and do the same steps on your toes.

Humpty Dumpty

Sit back in your chair, you can rest your hands on the seat. Lift your feet off the floor, and lift your knees and part of your hips slightly off the seat. Gently bend and straighten your knees: when the right shin rises, the left one lowers and vice versa. In fact, you should dangle your legs in the air, keeping them suspended. Stop, tap your feet together 10-15 times and continue the exercise again.

Everybody dance!

Place one foot on the heel, pulling the toe towards you, the other, on the contrary, towards the toe. Then lift both feet off the floor and “land” in a mirror position - the leg that rested on the heel now lands on the toe, and the other on the heel. Repeat several times.

Let's go on foot

Move your chair slightly away from the table and place your hands under your hips. You can lean your back against the backrest. Walk in place; when lifting your knee up, be sure to lift your hip off the chair, helping yourself with your hand. It is better to lower your leg to the full foot, but you can only lower it onto your toes.

Rifles

Stretch your legs, pull your toes towards you, place them on your heels, and squeeze your toes with force. Smoothly roll your feet from heel to toe. On the floor, spread your toes and move them, slightly rolling your foot from the inside to the outside, while the heel and most of the foot should remain suspended. Then return to your heels and repeat.

Pull-ups

Stretch your legs, pull your toes towards you, leaving only your heels on the floor. Feel how your calves tighten. Finely drum your heels on the floor, slightly moving your legs towards you and stretching them forward again. Repeat several times.

Turns

Straighten your legs and lift them parallel to the floor (you can place your hands or a couple of books under your hips). By moving the ankle joint, move your feet in circles, first outward, then inward.

Minx

Move the chair away from the table, pull your knee towards you, clasping it with your hand from below (under your thigh). Do not try to raise your leg as high as possible, consider the width of the seat and the comfort of your neighbors. The main thing is to lift your hip off the seat. Calmly pulling your leg up, simultaneously pull your toes toward you and your heel down. You can lightly massage the calf with your hand from bottom to top. Then slowly lower your leg as low as possible, while extending your toes and making sure to spread your toes. Don't forget to do the same with the other leg.