How to make gymnastics in the office
Warm-up for feet
If you spend all day at the computer, you need every two hours to allocate 5-10 minutes to warm up. While it is possible to walk along the corridor at a fast pace to go up and down a few floors. Near the work area, and even sitting, you can also exercise. But no vigorous exercise, sudden movements with large amplitude should not do it – you can sweat, and your appearance may suffer.
Sedentary work suffer in the first place, leg, blood supply disturbance. It is fraught with swelling and varicose veins. Try not to sit at the table with his leg over the other, this further impedes normal blood flow. If you can't get up and walk, do this exercise: sit with your back straight and legs apart at shoulder level, they should be parallel to each other. Put your hands on your knees and trying to lift the feet to toe, simultaneously rest against the palms.
In the process, you can sit at the table "run" feet on the floor, touching its inner, then the outer side of the foot, or taking off their shoes, raise your toes and tap the floor with the heels. Good effect gives massage with a marker pen or thick pencil that you can roll on the floor alternately, first one foot, then another.
Workout for the case
Sit in the seat straight, tighten your abdominal muscles, join hands in a "lock" and pull them in front of him, hands turn back to my unit. Do the head movement back and forth. Strain the muscles of the shoulder girdle, elbows do not bend. Then several times to raise them in the same position up. Keep your backs straight.
To stretch your shoulders, put your hands behind your back – one put on the back of the head the second the back of his hand against the back below the shoulder blades. Put your head back, resting in the palm units, lock onto this position for a count of 10, then switch hands. Interlock your palms in a "lock", put them on your head and spread your elbows out to the sides as wide as possible, his head thrown back as far as possible and stretched in the lower back. Sit in this position for 6-7 seconds.
Sit on the edge of the chair, cross your arms and grab the palm of his right hand under left knee, left hand under right. Round your back, tucking your chin to your chest, and pull the back muscles. Softservices for 7-10 seconds.
Warm-up for the eyes
Don't forget that the eye muscles are also tired from the long sitting at the computer. To eyes get tired, close them, press lightly with fingertips to the eyelids and begin to rotate the eyeballs right and left, up and down, until it stops. Widely open your eyes and rotate the eyeballs first clockwise, then – against.