We all felt it. My back hurts, my shoulders are hard, and my focus begins to disappear. criminal? Sitting at the desk.
The demand for modern work is often tied to a chair, but it is not necessary to give up the work space by maintaining an active state. Some simple stretching on your desk can solve stiff muscles, increase your energy, and improve your concentration all day long.
The benefits of stretching at the desk
Sitting for a long time is related to various health problems, including obesity. Back painThe circulation is not good, and even Increased risk of death due to cardiovascular disease and cancer.
Regular stretching can help you against this problem. Improvement of blood flow, reduced muscle rigidityPromote better posture. Studies have shown that stretching can improve your mood and concentration, giving you the additional improvement to be pushed all day.
Read more: Why are some people more flexible than others?
Simple stretching on your desk
1. Neck roll
Softly tilt your head towards one shoulderFix it for about 5 seconds, then cross the clavicle and slowly roll the jaw to the chest. Keep rolling your head with another shoulder and repeat it. This stretch helps to relieve tensions between the neck and shoulders, which are often tense in the state that they do not move much on the screen without moving the head much.
2. Sitting spinal twist
Sit straight to the chair Leave your feet on the ground and put your right hand on your arms or arms. Use the left hand on the right leg to twist the body to the right. Keep it for 10 to 15 seconds and repeat it on the other side. This movement is excellent for loosening the spine and improving flexibility.
3. Stretching wrist
Stretch one arm straight in front of you Help your palms. Use the other hand to smoothly pull down and stretch your fingers, wrists, forearms and elbows for about 15 to 30 seconds. The palm heads down and pulls back back. This stretching is especially helpful for those who spend a long time on the computer.
4. GED shoulders with shoulders
Flat your feet on the ground and sit straight and lift your shoulders towards your ears and roll your shoulders back. Hold on it for a few seconds and release it again. Repeat 10-15 times. This fast and easy stretch can do amazing things to reduce your back and shoulder tension.
5. Sitting leg expansion
Check that the thighs are parallel to the landThen straighten your legs straight and keep it parallel to the floor for a few seconds. Keep your back straight and keep your arms sideways. Repeat with other legs. This movement is often compromised when sitting for a long time by improving the circulation while strengthening the femur.
6. Sitting cat Kou Stretch
Leave your hands on your knees while sitting. While exhaling, roll your shoulders forward and pick your back to the chest to round your back (cat pose). Then touch the hips and roll the shoulders gently and open the back with an arched (small pose). Repeat each pose three to five times to release the appearance and help to improve mobility.
7. Sid side stretch
Your feet are flat on the ground before youRaise your left arm with overhead and tilt your body to the right. Keep it for about 10 seconds and then move on the other side. The sitting side stretch helps to reduce the rigidity and tension of the spine and torso.
8. Hamstring Stretch
Scudes on the edge of the chair Straighten one leg straight with the heel on the floor. It tilts a little forward while keeping your back straight until you feel soft stretching along the back of your thigh. Keep it for about 20 to 30 seconds, then repeat with other legs. This stretch is good for relieving hard hamstrings and relieving low pain.
9. Eye relaxation exercise
Not a traditional stretchIt can also be important to break through your eyes. Follow the 20-20-20 Rules: Look at the object 20 feet away every 20 minutes and focus on the object for more than 20 seconds. This helps to reduce digital eye tension, a common problem in today’s screens.
Tips for successful desk stretching
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Notification setting:
Use a timer or app to remind you more than several times a day. If you stretch for a few minutes, you can make a big difference if you do so regularly.
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Sign language:
Drinking drinking water all day is recommended not only to supply moisture, but also to get up for refills.
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Creative:
The above stretch is a great starting point, but free to modify or add it according to the most suitable content for you.
Read more: Six ways to exercise outdoors in winter
Integrate movements on work days
Desk stretching is just part of maintaining health at work. Whenever possible, take a break and stand up and walk around. You can do this by taking a quick walk during a phone call or by choosing a clerk during a virtual meeting. Such small adjustments can complement stretch routines and promote overall health and welfare.
Do not cause your desk work to damage your body. Integrating some simple stretching is not about loose and tension, but a way to refresh your mind and control your work. So take a moment to stretch, breathe, and move. Thank you for your body (and productivity).
This article does not provide medical advice and should only be used for the purpose of providing information.
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