How to warm up without getting up: 7 simple exercises

Sitting for hours at work, we become victims of pain in the neck, shoulders, legs and back. But what to do if you have no time to tear yourself away from the computer? In this article, we'll look at 7 simple exercises that will help you warm up without getting up.

1. Rotate your ankles

The simplest exercise that can be performed right at your workplace is ankle rotation. Slowly roll your ankles clockwise and counterclockwise 5 times in each direction. This exercise can be done 3 times a day, gradually increasing the number of approaches.

2. Stretch

Clasp your hands and stretch up. You can come up with different variations of this exercise, such as stretching to the sides or extending one arm up and the other down. Do this exercise once every hour or two.

3. Pump up your calves

Just lift your heel off the floor and keep your foot on your toes, like a ballerina. Hold this position for 10 seconds until you feel the calf muscles stretch. Start with 5 times 3 sets per day, gradually increasing the number of approaches to 8.

4. Twist your waist

Three times a day, turn in different directions 10 times in each direction, holding the position for a short time. This exercise will warm up your muscles well. To crunch the “old bones,” you can grab the back of a chair with your hands and repeat the exercise. Don't do more than 4 turns per day.

5. Download your abs

Sit back in your chair and slowly lift both legs until you feel your abs tighten. Hold this position for 10 seconds, then lower your legs. Start with 3 sets a day and work your way up to 8.

6. Raise your feet

Lift one leg so that your knee touches the table top, then repeat this exercise with the other leg. Next, lift both legs together 5 times. Start with 3 sets a day and work your way up to 8.

7. Pump up your butt

Squeeze your gluteal muscles for 10 seconds 5 times in a row. Start with 5 sets per day and gradually increase the number of sets to 16.

At the end of the day, any office exercise is better than nothing, but actual exercise is always better. Remember that regular exercise not only helps you exercise, but also improves your overall health and mood. Therefore, if you have the opportunity, try to spend more time outdoors and exercise after work. Also remember to take breaks and exercise regularly to keep your body and mind healthy and productive.