Research by specialists at the Mayo Clinic, one of the largest medical centers in the world, has confirmed that sedentary work for many hours, without pauses for physical activity, worsens health. In addition to pain in the muscles of the back and neck and problems with posture, it can cause migraines, metabolic disorders, high blood pressure and high blood sugar and cholesterol levels.
These problems are easily avoided with short daily exercises suggested by the Mayo Clinic experts. Most of the exercises can be done without getting up from your chair. Try making stretching a good habit - set up reminders on your smartphone every two to three hours.
Exercise # 1: Shoulder Stretch
- grasp the elbow of the other hand with one hand;
- raise your hand by the elbow and pull along the chest, try not to turn the body;
- stretch for 10-30 seconds;
- relax and slowly return to the starting position;
- repeat the exercise with the other hand.
Exercise # 2: stretching the arms
- raise your arm above your head and bend so that it touches the shoulder from behind;
- grasp the elbow with the other hand;
- pull your bent arm to your head and hold it for 10-30 seconds;
- repeat the exercise with the other hand.
Exercise # 3: Stretching the chest muscles
- put your hands behind your head;
- move your shoulder blades so as to bring your elbows back as much as possible;
- stretch for 10-30 seconds - feel how the surface of the shoulder stretches from behind;
- relax and slowly return to the starting position;
- repeat the exercise several times.
Exercise # 4: Neck Stretching - Lowering the Collections
- sit up straight, looking in front of you;
- slowly lower your chin to your chest;
- stretch for 10-30 seconds - feel the back of the neck stretch;
- relax and slowly return to the starting position;
- repeat the exercise several times.
Exercise # 5: Neck Stretch - Head Turns
- sit up straight, looking in front of you;
- slowly turn your head to one side, make sure that your shoulders remain motionless;
- stretch for 10-30 seconds - feel the side of the neck and shoulder stretch;
- relax and slowly return to the starting position;
- turn your head to the other side and repeat the stretch.
Exercise # 6: Neck Stretch - Head Tilts
- sit up straight, looking in front of you;
- slowly tilt your head to your shoulder, trying to reach it with your ear, try not to raise your shoulder;
- stretch for 10-30 seconds - feel how the side of the neck stretches;
- relax and slowly return to the starting position;
- tilt your head to the other shoulder and repeat the stretch.
Exercise # 7: Back Stretch
- sit up straight;
- lift one knee to your chest and gently pull it towards you, helping with your hand, then maintain your posture and try not to lean forward;
- stretch for 10-30 seconds - feel the lower back and upper buttocks stretch;
- relax and slowly return to the starting position;
- repeat the stretch with the other leg.
3 exercises in 5 minutes
For the busy, a set of three exercises that can be done in five minutes is suitable. Repeat each exercise several times. They will help relieve muscle tension, gently work the clamps and restore vigor.
Exercise # 1: Stretching the arms and back
- clasp your hands into the lock and lift them over your head, palms up;
- stretch up;
- linger in this position for 10-30 seconds;
- return to starting position and repeat the exercise several times.
Exercise # 2: Neck Stretch
- sit or stand up straight;
- do 10 head bends back and forth;
- make 10 head turns alternately to the right and left.
Exercise # 3: Back Stretch
- sit or stand up straight with your arms at your sides;
- try to relax your neck so that the collection tends to the chest;
- slowly, almost "flowing" down the vertebra by the vertebra, bend forward;
- try to touch your feet with your hands;
- stay for 10-30 seconds in this position to feel how the spine stretches and the back muscles relax;
- just as slowly, vertebra by vertebra, straighten up, returning to the starting position;
- repeat inclinations 8-10 times.
If you work from home, here is a complex to do while lying down.>