“But my health is not very good.
Either the paws ache, or the tail falls off...”

Cartoon "Three from Prostokvashino"

This condition is familiar to almost all office workers! And even if you love your job, it doesn’t make it easier for your body - after all, you have to sit in front of a computer for at least 8 hours.

In addition to swollen legs and back pain, continuous sitting can lead to big problems with health, including severe headaches, “women’s” diseases and joint problems.

To prevent such troubles and remain productive throughout the day, we recommend that you still find time for physical exercise in the office. We have selected a set of effective exercises that you can easily do right at work.

123RF/Olena Yakobchuk

Exercises for the back and neck

Neck, shoulders, back - how you want to relax them after a long sitting at your desk! If you are not lazy, you can get rid of discomfort in the spine and strengthen it right in the office. The following exercises will help you with this.

Back stretch

Perform the well-known “lock” exercise several times: clasp your hands behind your back and bring your elbows together. Then clasp your palms and stretch your arms as high as possible, straightening your back as much as possible.

These simple exercises effectively relax your back, stretch it and shoulder joints.

123RF/langstrup

Back arching and twisting

Sit on a chair, place your feet shoulder-width apart, with your knees at right angles. Grasp the back of the chair with both hands on both sides. Trying not to strain your back, spread your shoulders and bend over. Stay in this position for 5 seconds. Do the exercise 5-6 times.

Now take the same starting position on the chair. Turn your whole body towards the back of the chair - you will get twists in one direction or the other.

Twisting can be done in another way. Place your hands on your shoulders and turn left and right so that you can see what is happening behind you.

Gymnastics for the eyes

Even more than the spine, our eyes get tired. We can sit at the computer for hours, staring at one point, and not blink. That's why eyes need regular exercise.

1. Take 15-minute breaks every 2-3 hours. First, look in different directions: up, down, left and right.
2. It’s good to look into the distance - to do this, select one point in the distance and concentrate your gaze on it.
3. Select two objects that are at different distances from you and quickly move your gaze from one to the other. For example, a tree outside the window and a phone on your desk.
4. Start “drawing” figures with your eyes. Draw figure eights, letters, curves, etc. in the air.
5. Finish the warm-up with relaxation: blink a few times, close your eyes, and then place warm palms on them.

If you have astigmatism, then train your eyes separately. Take off your glasses while charging.

123RF/mangostar

Training the lower part

Our legs don't like sitting or standing work - give them variety to feel good! A simple exercise - walking or jogging - will do.

And if you have to sit at the computer for a long time, then periodically do these leg exercises:

1. Tap your heels on the floor for a couple of minutes, thereby dispersing the blood.
2. Take a “jog” with your feet on the floor (sitting on a chair).
3. Take any cylindrical object (pencil or pen) and roll it with the sole of your foot.
4. “Walk” on your toes, on your heels, on your outer and inner sides stop (sitting on a chair).
5. Use your toes to try to pick up small objects from the floor. And don't worry, tights don't interfere with this.
6. Do self-massage with light circular movements - first from the feet to the knees, then to the thighs.

And finally get rid of the habit of sitting cross-legged!

How else can you warm up?

Here are some more general tips to help you avoid overstraining your back and spine:

• Is there work that can be done standing? Then do it without sitting in a chair. You can stand up to talk on the phone, discuss work issues with colleagues, clean up your desk, view documentation, etc.
• Take any moment to walk around. For example, it’s better to go into the next office and ask your colleague a question in person rather than over the phone.
• Use the elevator less office building— It’s better to stretch your legs while walking up the stairs.
• If it’s not customary to warm up in your office, and there are no stairs, then use little tricks! Throw any object on the floor so you can bend over to pick it up, put documents far away so you can reach them, make yourself some tea and drink it while standing by the window.

Be healthy and successful!

Do you do exercises in the office?
Vote

What are we risking while sitting in the office? It would seem that sitting in the office is not unloading cars. However, when working sedentarily, we are faced with problems with the cervical spine.

The cervical region is the most vulnerable part of the spine, since the cervical vertebrae fit very tightly to each other, and the muscle corset is quite weak. Therefore, even with a slight load on the neck, the risk of vertebral displacement increases, which leads to compression of blood vessels and nerves.

People in many sedentary professions (managers, accountants, lawyers, teachers, journalists) face neck problems. Since they remain long time in a tense, fixed position with a bowed head. Maybe someday the body will adapt to a computer-sedentary lifestyle, but so far adaptation is difficult.

Over time, a characteristic posture appears: the head seems to be pulled into the shoulders, the neck muscles compress and shorten. As a result, the neck looks thicker and shorter, and the shoulders become sloping. A stoop occurs with a constant tilt of the head forward.

The main problem of all cervical problems is a sedentary lifestyle and an unphysiological position of the body in tension, so the following rules must be followed.

Proper organization of the workplace during sedentary work

How to organize properly workplace, if you have a sedentary job?

1) The chair is the main element of the workplace; it bears the main load of the body. He must maintain the correct posture, taking into account the characteristics of the figure, but also change it to reduce statistical tension in the muscles of the cervico-brachial region and back. It’s good if it is adjustable in height, seat and back angles.

To determine the most suitable height, sit on a chair and place your hands on the keyboard: your feet should be completely touching the floor, your hips should be slightly higher than your knees, your back should feel supported, and your forearms should be parallel to the floor.

2) The monitor should be placed on the table directly in front of you at approximately arm's length with the top of the monitor at eye level or below.

3) It is important how your hands are positioned. Elbows should rest on the table or at least on the armrests, this will reduce static muscle tension, but not hang in the air.

4) The cervical region is the top of the spine, so the position of the legs must be correct. Bend them more often, stretch them, move your feet, place them on the foot.

Correct posture when sitting

Watch your posture.

A properly organized workplace is only the first step towards prevention. possible diseases. To ensure that working at a computer does not cause harm, you need to constantly monitor your body position. Correct posture relieves muscles as much as possible and allows you to work with less fatigue.

The head should be kept level in relation to both shoulders. When you look down, your head should not lean forward.

If you are constantly hunched over while working, the load on the spine increases, leading to excessive stretching of the muscles.

Perhaps, as you begin to sit with correct posture, you will feel muscle pain. Don't worry, it will take some time to adapt to the new loads.

Even correct posture It won't help if you sit in one position all day. Sitting for a long time will lead to muscle fatigue. Stand up from time to time, or slightly change the height of your chair to change general position bodies. Take 20-minute breaks every two hours. During this time, walk along the corridor, go up and down the stairs several times, or do simple exercises.

Simple exercises for sedentary work

1. Place your palm on your forehead, press your forehead onto your palm, tensing your neck muscles. The palm should resist the pressure of the forehead for 7-10 seconds. Do it 4 times. Perform the same exercise by placing your palm on the back of your head - 4 times.
2. Attach left palm to your left temple and press it on your palm, straining your neck muscles for 10 seconds. Do it 4 times. Repeat the exercise by pressing your right temple onto your right palm.
3. Tilt your head back a little. Overcoming the resistance of tense neck muscles, gradually lower it onto your back. Finish the exercise by pressing your chin to the jugular fossa. Repeat 6 times.
4. Stand straight with your shoulders back. Slowly turn your head as far as possible to the right 6 times, then to the left 6 times.
5. Lower your head to your chest. Relax your neck muscles. Try to “rub” your collarbones with your chin, gradually increasing the range of motion. Do it 10 times.

The whole complex will take you only 10 minutes, but your neck will confidently support your head: muscle tension will be relieved and blood circulation will improve in the collar area, and the mobility of the vertebrae themselves will improve. Monitor your sensations - do not increase the intensity of movements due to tension.

Correct lifestyle during sedentary work

Adjust your lifestyle.

Look at your sleeping place - the bed should not be very hard and not very soft. It would be better, of course, if it was an orthopedic mattress. For the health of your spine, it is important not only what you sleep on, but also how.

Sleeping on your stomach is the worst thing that can happen.

Sleeping on your back is acceptable, but if your knees are bent or a bolster is placed under them.

The most optimal position for sleeping is the fetal position, on your side, with your knees pulled towards you.

Lack of physical activity is as harmful as its excess. If you have a sedentary job, find time to exercise, such as swimming. It does not allow sharp turns or intense impact on the spine, but strengthens the muscle corset, maintains the vertebrae in a physiological position, and improves blood circulation throughout the spine.

Try to eat foods containing a lot of calcium and magnesium, these microelements strengthen bone tissue and promote its restoration (fish and seafood, spinach, beans, nuts, seeds, peas, wholemeal bread, dairy products, cheeses.)

Remember to keep your body weight normal. Every extra 500 grams increases wear on joints and contributes to the faster development of spinal problems.

Exercises for sedentary work by Dr. Shishonin A.Yu.

Sedentary work causes:

• back discomfort and lumbar pain;
• impaired memory and concentration;
• drowsiness;
• dizziness;
• lack of oxygen in the brain.
• increased intracranial pressure;
• hypertension;
• frequent migraines.

Shishonin’s gymnastics helps get rid of these problems. Candidate of Medical Sciences, Academician Shishonin A.Yu. offers simple effective exercises for the cervical region. The doctor is sure that main problem poor health in adults - poor circulation due to tense neck muscles. Stiff muscles put pressure on the nerves, causing severe pain.

• cervical osteochondrosis;
• migraine, dizziness, frequent headaches;
• vegetative-vascular dystonia;
• high blood pressure;
• problems with memory and attention;
• insomnia.

You can do these exercises during your lunch break or right at your desk. Each gymnastic exercises must be performed 5 times in different directions.

1. Sitting slowly, without jerking, tilt your head and reach the top of your head towards your right shoulder. When muscle tension appears, hold for 30 seconds and return your head to the starting position. Now bend towards your left shoulder.
2. Lower your head down and hold for 30 seconds. Smoothly stretch your neck forward and upward and hold again for 30 seconds.
3. Turn your head to the left until you feel pain, hold for half a minute. Repeat on the other side.
4. Now we perform the same exercise as the third, but we connect the shoulders. Put right hand on the left shoulder, keeping the elbow parallel to the floor. The other hand rests calmly on the knee. We fix the position for half a minute and repeat in the opposite direction.
5. We connect our palms above our heads, bend our elbows slightly and perform head turns, holding for 30 seconds.
6. Place both palms on your knees. Slowly pull your chin up and move your arms behind your back, fixing the position for 30 seconds. After repeating in the other direction, you need to do a light stretch - tilt your head to your right shoulder and lightly press on your neck with your hands, the same in the opposite direction.
7. We do the next exercise while standing. Keep your chin parallel to your toes and stretch your neck forward. Turn your head to the left and reach your shoulder as far as possible, hold for 30 seconds. Repeat on the other shoulder.

Make sure your back is always straight!

It is better, of course, if you perform this complex every day.

Exercises for the neck while working sedentary

1. Standing, hands on your belt, torso straight. Take a deep breath, pull your head as far back as possible. Then we stretch the muscles of the larynx. We return to the original position and exhale.
2. Sitting, back straight, head raised up, take a pencil in your mouth and begin to draw numbers from 1 to 10 in the air.
3. With your mouth closed, tilt your head forward until your chin touches your chest and, exhaling, strain the muscles of the back of your neck. We relax and take a breath. Repeat 15 times.
4. Standing, hands on your belt, feet shoulder-width apart. Inhale - move your head and neck forward and slightly to the left; we focus our gaze on a point located in front on the floor at a distance of approximately 1.5 m. Exhale - return to the starting position. Then we repeat the movement to the right. We do it 15 times.
5. Sitting, legs slightly apart, forearms on hips, fingers interlocked, palms facing up. Inhale - the head and body turn to the left, then the head leans back, at the same time the right shoulder drops, and the left one goes up a little. We return to the original position and exhale. Same in right side. We do it 15 times.
6. Standing, feet shoulder-width apart, half-clenched fists on the belt. Start left hand behind your back and sharply throw it diagonally upward, clench your fist. Then unclench the fist of your left hand, place your right hand behind your head and, resting your palm on the back of your head, push your head to the left. Straighten your neck and push your head forward. Return your head to the starting position, extend your right arm to the side, then bend your elbow and clench your fingers. You need to do it 15 times in each direction.
7. We relax the neck muscles and describe circular movements clockwise, then in the opposite direction. Do 10 times in each direction.

Conclusion: exercises during sedentary work will give results only if they are performed regularly.

Best regards, Olga.

Pain and heaviness in the muscles, fatigue, headache at the end of the working day... Are the symptoms familiar? You don't have enough movement! Simple exercises will help relieve stress and lift your spirits.

Tula resident Alena Podymova is a former athlete.
And she does office gymnastics one or two times. Are you so weak?

We thank the Tula branch of MEGAFON OJSC for their assistance in photography.

Give me a minute of physical education!

According to statistics, 65% of Tula residents have a sedentary job, and most of them spend the whole day at the computer. Lack of physical activity, especially in winter, leads to increased fatigue and decreased performance.
– Tula residents are increasingly complaining of heaviness and pain in the neck muscles, shoulder girdle, for discomfort in cervical spine spine,” says city therapist Natalya Chernykh. – Most of the unpleasant symptoms are caused by a sedentary lifestyle and stress on the spine.
You can relieve tension with a set of simple exercises. It is no coincidence that in the 70s they broadcast on the radio every day morning exercises for children and “industrial gymnastics” at 11.00. She has helped millions stay fit. Do you remember how work at Tula enterprises stopped for a minute? Now this is funny to someone, but in vain! By exercising 5-10 minutes a day, you can feel a surge of strength. Gymnastics can be done right at your workplace.
– Movement is life! – says the head of the Tula health center “Maturity” Valery Chernolikhov. – Even ordinary gymnastics will help you maintain health and youth for a long time and forget about “sores.” Tested for yourself!

Top 10 office diseases

• Thrombosis, varicose veins. Due to the sitting position, the lumens of the blood vessels are filled with blood clots, preventing normal blood circulation. If left untreated, thrombosis can lead to heart attack and stroke.
• Headache. It can be caused by swelling of the neck muscles, as well as flickering fluorescent lights.
• Drowsiness. Maybe due to lack of oxygen.
• Obesity. To avoid this, doctors advise walking at least half an hour a day. Take a walk during your lunch break or on your way home from work.
• Arthritis of the hands, which is provoked by long work at the computer.
• Osteochondrosis. Muscle tension in the back, neck, and shoulders due to an uncomfortable posture. As a result, at the end of the working day, a person will be more tired than a miner who has worked a shift.
• Infectious and viral diseases. The mouse and keyboard are the dirtiest places in the office! It is they, and not, for example, door handles in the restroom, piling up greatest number pathogenic microorganisms.
• Decreased visual acuity due to working in front of a monitor for a long time.
• Haemorrhoids. One of the factors that provokes the development of the disease is sedentary work.
• Overwork and stress due to long working hours and high work intensity.

> Letter of the law

Art. 18 Labor Code regulates that during the working day (shift) the employee must be given a break for rest and food lasting no more than 2 hours and no less than 30 minutes, which in working hours does not turn on.
The break time is established by internal regulations or by agreement with the employer. Many companies have a 5-minute break every hour.

>laughing

Cool gymnastics
After scouring the World Wide Web, we found some fun gymnastics for you, dear office workers.
Inhale – the office door opened. Exhale - there is no director! Step on the spot - fill the table with papers, create the appearance of work. Squats - sat down on a chair, straightened out your skirt, jumped up to the fax machine, sat down again. We reached to the right and took a hole punch. To the left - take a piece of paper. We rounded the back and made a recording. Head to the right - they smiled at Sasha as he entered. Head to the left - sunshine! Fine! We train our fingers by tapping on the keyboard.
Freeze - nothing should interfere with the thought process. Jogging to the printer. Inhale - lunch. Exhale - you've eaten too much. Relaxed and digested.
Tilts - we collect scattered pieces of paper from the flying director. Chaotic running - nervously fulfilling the director's wild fantasies. Turn the body to the right - look at the watch. Turn the body to the left - whether there is a traffic jam on the street or not.
They straightened their shoulders, raised their heads and painted their lips. Inhale, inhale, inhale - run from work!

Let's start doing exercises in the office in order!

Physiotherapists have developed a set of exercises that will help stretch muscles and give physical activity, which office workers lack. It is advisable to repeat each exercise up to 10 times. In this case, gymnastics will take no more than 5 minutes.

Exercise in the workplace was once commonplace. It was done regardless of whether it was an office or working at a machine in a workshop. But times are changing. And since we embarked on a new path economic development, they stopped doing industrial gymnastics at the enterprise. Apparently, the managers, now of commercial structures, considered such short breaks for exercise in the workplace to be a waste of time.

Meanwhile, many countries that for a long time followed the path market economy, have adopted much from our Soviet past, including gymnastics in the workplace.

Indeed, if a manager cares not only about the profit of his enterprise, values ​​and respects the performance of his subordinates, and wants to be present in the company healthy mind, such small technological breaks to perform simple gymnastics complexes only unite and motivate the team. It is not necessary to contact specialists to develop a special set of exercises for the health of your employees. The simplest exercises will relieve fatigue and tension and give you a boost of energy for the remaining working hours.

As statistics say, in modern world about 90 percent of all workers have a “sedentary job.” In addition, most people travel to and from work in a car and return home to sit in front of the TV. But our distant ancestors also said that movement is life. Therefore, charging at the workplace is very relevant today.

What are the benefits of exercising at work?

Exercise breaks in the workplace are an effective advocacy tool healthy image life. We must not forget that all joint events always united the team. How can such gymnastics be useful in the workplace and what are its advantages?

It doesn't take much time. You can perform individual exercises for just a few minutes and for a separate part of the body. Depending on the specifics of the work, you can select only those parts of the body that receive the maximum load: neck, back, legs, eyes.

As a rule, such exercises are easy to perform and do not require special sports equipment.

Since the exercises are easy to perform, you don’t need to spend a lot of effort and energy on them, you don’t need to change into sportswear and go to the shower after exercising.

Joint exercise improves mood and promotes better communication and atmosphere between colleagues and in the team as a whole.

And most importantly, it reduces the risk of diseases, including occupational ones.

There are also benefits from a health perspective.

During charging, the position of the body and the part on which the load falls most during operation changes.

Blood circulation and joint mobility are restored.

The muscles are strengthened and tension in them is relieved.

Carrying out the same type of work gradually leads to the accumulation of stress, which is easily relieved by performing work gymnastics.

As you can see, there are enough advantages to think about it and start setting aside 15-20 minutes to perform a set of exercises without leaving your workplace.

Sets of exercises for working exercises

It is ideal to develop a special complex taking into account the specifics of your work. But even general exercises, which are easy to find on the Internet, will significantly improve the general condition of workers. Here are a few such complexes that can be done at the workplace.

Charging at the workplace while standing

Just a few exercises will relieve tension in your back, restore blood circulation in your legs, and relax your muscles.

Stand near a table or chair and lean on your hands. Feet shoulder width apart. Do a few squats with your hands resting on the back of a chair or desk.

Stand up straight with your hands clasped behind your back. Rise up onto your toes, unclasping your arms and stretching them up. When rising on your toes, you can raise your arms up and tilt them to the left and then to the right, while turning your head at the same time. This will relieve tension not only in the back and legs, but also in the neck muscles.

Stand up straight and relax. Take a deep breath and hold your breath for a few seconds. Then exhale. Repeat several times.

Exercise for the eyes at the workplace

Most workers now work at a computer. If we add to this artificial lighting and increased concentration, then after a few hours attention is significantly reduced and fatigue appears in the eyes. A set of eye exercises will help correct all these problems. It is recommended to do it every hour, spending just a few minutes.

While sitting upright, slowly lower your gaze to the floor and look up. At the same time, do not lower or raise your head. Repeat the exercise at least 8-10 times.

Make circular movements with your eyes. First one way, then the other. Perform 8-10 movements in each direction.

Blink your eyes frequently for 20-23 seconds.

Select a distant object and look at it for a few minutes. You can go to a window or just look at a distant object in your workplace. The main thing is that this object is no closer than arm's length away.

Keeping your head straight, draw the number “8” with your eyes. Repeat the exercise 8-10 times.

Alternately close your eyes, squeezing your eyelids tightly, and open them. Hold in each position for 3-4 seconds.

Charging while sitting at the workplace

This complex is suitable for those who have to sit at work all day. It only takes a few minutes and can be done without leaving your office chair.

Sit on the edge of the chair. Raise your legs off the floor at a 30-degree angle and hold as long as you can. This exercise is useful for strengthening the hip and abdominal muscles.

Sit on the edge of a chair. Place your hands on the edge of the table. Using your hands on the table, lift your body as much as you can.

Grasp the armrests of the chair with your hands and pull your arms up, as if you would like to remove the armrests.

Place your hands behind the back of the chair. Cross your legs and lift them off the floor. First move to one side, then to the other, tensing your muscles as if you wanted to unclasp your legs. Switch legs and repeat.

Place your hands on your knees. Raising your legs up, press your hands on your knees, as if preventing your legs from lifting.

Take a piece of paper in your hands and raise your hands up. Hold the leaf suspended for a few seconds.

Sit on the edge of a chair and spread your knees to the side. Place your hands down with your palms facing each other. Squeeze your palms and relax. This exercise can also be performed at chest level.

Wrap your legs around the legs of the chair. Lower your arms freely downwards. Keeping your back straight, bend first to one side, then to the other.

Place your hands under the tabletop. Make a movement as if lifting the tabletop. Repeat several times.

This exercise can be done by placing your hands on a table and pressing down on the tabletop. This exercise strengthens the arm muscles well.

Sit on the edge of a chair and stretch your legs forward while raising your arms up.

Charging at the workplace with pictures

Charging at the workplace while sitting in pictures

Workplace exercises for the neck in pictures

Workplace gymnastics complex in pictures

As mentioned above, Western countries took a lot of useful things from us. Including gymnastics in the workplace. But that's not all. They did research to find out if it was really beneficial. And they summed up their research. It turned out that in the group where they did the exercises, the number of complaints of pain in the back and neck area decreased by almost 20 percent. And this is only in 4 weeks.

To summarize, we can say that exercise in the workplace is useful, it increases the competitive ability of the team, reduces the incidence of illness and increases efficiency. Make this kind of gymnastics the norm in your team.

Charging at the workplace video

Complex of industrial gymnastics at the enterprise and in the office

Workplace charging complex from Olga Lovtseva

Workplace gymnastics for weight loss

Sitting at a computer for many hours every day is a feature of office work. This implies a sedentary lifestyle, a long stay in a confined space, and a constant serious load on the spine. As a consequence, the development of osteochondrosis and coronary heart disease, frequent headaches, inflammation of the appendages in women and the manifestation of signs of prostatitis in men.

Scientists from New Zealand, having conducted research, have provided even more evidence that office workers risk their health no less than builders, security guards, drivers or representatives of other professions. Lack of adequate lighting can cause visual impairment, and prolonged sitting at a desk increases the likelihood of blood clots. Office gymnastics will help you avoid all these troubles; it will also save you from chronic fatigue and improve blood circulation in the body during working hours.

Office gymnastics. Set of exercises

You should start doing the exercises already on the way to your workplace. How to do this? You just need to forget about the elevator, giving preference to climbing the stairs, which will serve as a “simulator” during a smoke break. Instead of inhaling nicotine smoke, you should go down to the floor below, then go back up.

It may be hard to believe, but sitting on a chair you can successfully train various groups muscles. However, here it is advisable to take into account a number of nuances and adhere to certain recommendations:

• Do not exercise too intensely, which will avoid sweating;
• Avoid sudden swings with a large range of motion, since an office is not a gym.

Leg exercises

The lower limbs are the part of the body that suffers the most from standing or sitting work. The consequence is varicose veins, deterioration of blood circulation, disruption of other processes in the body. It is with leg exercises that you should start your office gymnastics session. To do this:

• Tap the floor with your heels;
• “Run” along the floor with your feet;
• Roll a felt-tip pen, pencil, other cylindrical object or ball with the sole of your foot;
• Clench and unclench your toes several times;
• “Walk” with one foot along the outside of the foot of the other limb, then vice versa.

Another exercise to warm up your legs:

1. Sitting on a chair, we place the lower limbs one from the other at a distance of 20 centimeters;
2. Pull your feet up 20 times without lifting your heels off the floor;
3. We do the same number of repetitions, pulling up the heels.

If you have a ball, place it between your knees and do 25-30 squeezes. This way you can strengthen your thigh muscles.

Stretch your neck

We do the following:

1. We sit down on a chair, straighten up, press against the back;
2. We tilt our head forward, trying to reach our chin to our chest;
3. We tilt our head back as far as possible and hold it for a couple of seconds.

1. We tilt our head to the side, trying to touch our ear to our shoulder, and linger in this position for 2-3 seconds;
2. We return to the starting point and tilt in the opposite direction.

We stretch our neck in a different way:

1. Sitting on a chair, place your feet hip-width apart;
2. Bend over as low as possible;
3. We completely relax the neck muscles, allowing the head to hang, hold in this position for 4-6 seconds;
4. We return to the original.

Another exercise: we raise our shoulders up, trying to reach them to our ears, hold this for a second, lower our shoulders. A sufficient number of such movements is 5-6.

We complete the warm-up for the neck by rotating the head 4 times in each direction.

Abdominal muscle training

Back exercises

1. We stretch our arms up, turning one palm towards the other, as if we were holding a ball;
2. Pull an imaginary ball in one direction, hold for 4-6 seconds;
3. We make a similar movement in a different direction.

We also work with an imaginary ball:

1. As in the previous exercise, we stretch our arms, but forward;
2. We stretch to the left, hold for 4-6 seconds, and stretch to the right.

Exercises for hips

Sit up straight, feet shoulder-width apart, heels pressed firmly to the floor, toes raised. Without lifting your heels from the floor, we try to bring our knees together so that our thighs touch tightly on the inside.

In a similar way, you can train outer surface hips This is done like this:

1. The starting position of the legs is as in the previous exercise, but the fingers are placed in different directions;
2. We push our knees in the opposite direction.

Chest, shoulders, biceps workout

Knead pectoral muscles you can do this:

1. Sit up straight, tense your abdominal muscles;
2. We bend our elbows and spread them parallel to the floor;
3. We join our hands 15-20 times.

We don’t let the biceps “stagnate”. Need to:

1. Clenching your fists, spread your arms parallel to the floor;
2. Perform 20 revolutions clockwise, then counterclockwise.

Finally, let’s stretch our shoulders:

1. We spread our arms to the sides, palms turned to the floor, fingers extended;
2. We raise and lower the limbs 10-20 times, trying not to bend them.