Gymnastics in the workplace, or the best exercises when working at the computer

What exercises when working at a computer will help get rid of stiffness and fatigue? Read on Lady-Magazine.COM Overview of the most effective computer exercises. Perform gymnastics for a computer for tonus and vigor

Many office employees torment back pain, osteochondrosis, hemorrhoids, overweight problems and many others Office Diseases, associated with seating lifestyle. To warn and get rid of these ailments, we can help gymnastics in the workplace. Therefore, today we will discuss the most effective and efficient exercises when working at the computer.

• Head slopes for brainwater reduction
  What is useful: This is not a complicated exercise will help you relax the cervical muscles and restore the brain circulation.
  How to perform: First tilt the head to the left, sit in that position until you feel how the neck muscles stretched and then return to the original. Do the same, tilt the head on the right side. Repeat this exercise 10-12 times.
• Relaxing gymnastics for shoulders
  What is useful: This gymnastics will relax the shoulder belt, which is the main load when sitting
  How to perform: Raise the shoulders first up and delay in this position for 15 seconds. Lower down. Do this exercise three times. Next, make rotation of the shoulders five times forward and five times ago. In conclusion, touch your hands in the castle in front of yourself, lift them up and with all our strength, stretch the whole body.
• Exercise for elastic and beautiful chest
  What is useful: This is an exercise that can be done at the computer will strengthen the muscles of the chest and will help keep the elasticity of the chest.
  How to perform: Connect the hands in front of yourself at the level of the chest so that the palms are tightly restricted in each other, and the elbows were placed on the sides. Start the power to press the right palm to the left. Do the same way. Repeat the exercise on each side of 10 times.
• Gymnastics for a flat tummy
  What is useful: This is a simple exercise you can perform in front of the monitor, without breaking away from the work activity. It will greatly strengthen the muscles and makes your tummy flat and elastic.
  How to perform: Sitting on a chair, straighten your back. As far as possible, draw your stomach and sit in this position 5-7 seconds. Then relax. Repeat this exercise need 20 times.
• Exercise to strengthen the muscles of the back
  What is useful: stretches back muscles, is the prevention of osteochondrosis and spinal curvature
  How to perform: Pull your hands up by turning their palms to each other as if you keep something in your hands. Thus, stretch in the right side and delay seconds for 10 until you feel how the muscles of the left back of the back stretch. Do the same, pulling out on the left side. Also pull your hands in front of yourself and stretch, on the same principle, first in the right, and then on the left side. Exercise can be repeated 3-4 times from each initial position.
• Exercise, developing muscles of legs and press
  What is useful: With this gymnastics when working at a computer, you can strengthen the leg muscles and at the same time swing up the press
  How to perform: Sit on the edge of the chair and take it with your hands. Raise straight legs above the floor and cross them. Next, start as much as possible to put one foot on another. Change the legs with places. Try to repeat the exercise at least 10 times.
• Gymnastics for slender legs and the inner surface of the thigh
  What is useful: Strengthens the leg muscles and helps bring the inner surface of the hips in perfect form.
  How to perform: Sitting on a chair, squeeze some object knees – for example, it can be a book, a folder with papers or a small briefcase. Rhythmically compress and squeeze your legs, but so that the item does not fall on the floor. Repeat compression 25 times.
• Exercise for the lumbar department and proper posture
  What is useful: Strengthens the spine, preventing it to curvature.
  How to perform: Sitting on a chair with a straightened back, connect the legs together so that the feet tightly fit to each other. Clean alternately with the right and left side so that the palm turns fully. Repeat the exercise on each side of 10 times.
• Gymnastics for training the back of the thigh and elastic buttocks
  What is useful: These exercises will result in tone foot muscles and tighten the buttocks.
  How to perform: Sit straight to the edge of the chair and put your feet on the width of the shoulders. So much as you can, strain the abdominal muscles and, leaving the legs bent, pull the socks up, and the heels down. Repeat 15-20 times.
• Relaxing gymnastics for legs
  What is useful: This pleasant exercise will improve blood circulation and will be excellent prevention varicose veins, as well as relax and remove stress.
  How to perform: Find a pencil in the office, a roll of fax paper or any item of a cylindrical shape. Put on the floor, remove the shoes and roll it with the feet under the table. You can do this exercise an unlimited amount of time, as it will not require you practically no physical costs.

Performing this gymnastics daily when working at the computer, you Save the perfect figure and avoid health problems, who lie down all who lead a sedentary lifestyle. Also try more often go to fresh air or, at least, do not forget to ventilate the room.

Be beautiful and healthy!