Stay healthy at work

The human body is a unique mechanism, but despite the perfection of its functions, some actions in the process of evolution were not provided for, for example, sitting on a chair. But in this position a person actually spends most of his life! It all starts in kindergarten, the situation gets even worse at school, then 8 hours of sitting in the workplace, a car, a sofa are added...

Very often during the working day, physical activity is reduced to talking on the phone and working at the computer keyboard, and there is no free time to go to the gym (although in 9 cases out of 10 there is time, but it is spent on other, more interesting activities). You can straighten your stiff limbs and train your muscles, the existence of many of which you have already completely forgotten, “without leaving the cash register,” that is, at your workplace. This does not require any sports equipment, just a few minutes of free time.

Some actions may seem a little strange from the outside, so it is better to warn your colleagues in advance or even involve them in performing the exercises.

Exercises for the face and head:

1. Raise your eyebrows and open your eyes as wide as possible, while simultaneously extending your tongue as far as possible. Stay in this position for 5-10 seconds, repeat the exercise 3-5 times.
2. While sitting or standing straight, move your head as far back as possible (until a double chin appears), stay in this position for 5-10 seconds, repeat 3-5 times.
3. Slowly tilt your head forward and back, holding at the maximum point of tilt for 5-10 seconds. Repeat 3-5 times.
4. Return your head to a straight position and relax your neck muscles.
5. Tilt your head to the right, trying to touch your ear to your shoulder. The shoulders remain relaxed and do not rise towards the ear. Stay in this position for 5-10 seconds. Repeat the same with your left shoulder.
6. Slowly turn your head to the left until you feel tension in your neck muscles. Stay in this position for 5-10 seconds, make the same turns to the right (3-5 times).

Exercises for arms and shoulders:

1. Raise your shoulders towards your ears (as if you are saying “I don’t know”), hold for 5-10 seconds and lower to normal position. Repeat 3-5 times.
2. Slowly circle your shoulders 5 times forward and 5 times back.
3. Standing straight, clasp your hands behind your back and rotate your elbow joints to the right and left. The arms are extended as far as possible.
4. Stretch your clasped hands in front of you with your palms facing away from you. Stay in this position for 5-10 seconds.
5. Clasp your hands behind your head, keeping your elbows straight. Squeeze your shoulder blades and hold this position for 5-10 seconds. Repeat the exercise 3-5 times.
6. Raise your arms above your head and clasp your left elbow with your right hand, trying to press it to your head so that you feel the tension in the muscles. Do the same with your right elbow.
7. Using your right hand, try to press the elbow joint of your left hand to your right shoulder and vice versa. Do the exercise 3-5 times.

Exercises for hands and wrists:

1. The hands are pointing upward, the fingers are straightened. Bend the fingers of both hands in the second phalanx, hold for a few seconds in this position, then bend your hand into a fist. Straighten your fingers again and repeat the exercise 3-5 times.
2. Bend your hand into a fist, thumb straight and pointing upward. Make circular movements with your thumb clockwise and counterclockwise. You can use both hands at the same time.
3. Place your straightened palms in front of you and push first with your left palm to your right, and then vice versa.
4. Elbows bent at right angles, with your right hand try to bend your left hand as far down as possible and then up. Repeat 3-5 times, do the same with the right hand.
5. Palms are straightened, fingers folded together. Rotate your palms up and down as far as you can (3-5 times).
6. Now try to turn your palm as far to the right and left as possible.

Back exercises:

1. Sitting straight, clasp your left hand with your hands