Industrial gymnastics for office workers. Office exercise or physical exercise at the workplace

15.10.2019

How many times have you read or heard about the dangers of a sedentary lifestyle led by office workers? But who said you can’t train at work?! We have selected several sets of exercises for you that can easily be performed anywhere, if you have a little space and the opportunity to be alone. Although the latter is not too important: connect your colleagues and train together!

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Complex for neck muscles

Do you remember how physical education lessons began at school? That's right, with a warm-up for the neck. It is this part of the body that suffers the most from office work. Constantly sitting in front of monitors causes stiffness, tension and pain in the neck. These exercises are ideal for warming up at the beginning of a workout and as a way to relieve stress at the end of the working day. The complex is performed in three approaches.

Tilt the head forward and backward - 10 times

Goal: relieve muscle tension in the sternoclavicular, splenius, and subcutaneous muscles of the neck.

While standing, tilt your head forward and backward alternately. They should be as deep as possible. Between bends, stop in the starting position. Try not to make sudden movements, do not strain your muscles.

Tilt the head to the sides - 10 times

Goal: relieve tension in the sternoclavicular, mastoid, anterior, middle and posterior scalene muscles of the neck.

In a standing position, first tilt your head to the right, trying to achieve maximum stretching. Without pausing, tilt your head to the left. Don't raise your shoulders.

Neck rotations - 10 times

Goal: to warm up the muscles and relieve their stiffness.

In a standing position, perform neck rotations, alternating clockwise and counterclockwise rotations. Exercises should be performed smoothly.

Static back bends of the neck - counting up to 10

Goal: training the sternoclavicular and splenius muscles of the head.

Stretch your arms back, clasping your palms together and resting the back of your head against it. Straining only the muscles of the neck, press on the palms, counting to 10. Perform the exercise smoothly, trying not to involve other muscle groups.

Static forward neck bends - counting up to 10

Goal: training the subcutaneous muscle of the neck.

Place your forehead on your palms, clasped together. Slowly tilt your head, trying to overcome the obstacle, tensing exclusively the muscles of your neck. Perform the exercise on a count of 10.

Static neck bends to the sides - counting up to 10

Goal: training the sternoclavicular muscle.

Place your right hand on your right temple. Left - fixes the position of the right one. On the count of 10, press down on your palm using only your neck muscles. Repeat the same techniques with your left hand and temple.

Static bending of the neck to the sides with emphasis on the chin - counting up to 10

Goal: improving the tone of the neck muscles.

Place your chin on the base of the palm of your right hand, press hard on your hand, tilting your head to the right, tensing only the muscles cervical region. Perform the exercise on a count of 10, repeat with bends to the left.

3 minutes of yoga on an office chair

For this workout you will only need three minutes of free time and a chair. The potential of yoga is often underestimated, but in an office environment it is an ideal option. This complex activates the muscles of the whole body, helps improve blood circulation and breathing, and metabolic rate. Each exercise (asana) is performed for 30 seconds.

Forward bends

Goal: relieve stress on the neck muscles.

Hands on knees, back straight. Gently tilt your head forward, trying to touch your chest with your chin. Perform the exercise smoothly.

Arms Pose

Goal: relieve tension and stiffness in the muscles of the back and arms.

As you inhale, raise your arms up and back, placing your biceps as close to your ears as possible. Stretch well, try not to lean back.

Tilts to the side

Goal: eliminate stiffness of the thoracic and lumbar spine.

Lift up right hand up. Bend to the left, trying to stretch as much as possible lateral muscles. Return to the starting position and change hands. Tilt to the right.

Twisting Lotus Pose

Goal: relieve stiffness shoulder girdle.

The right arm is bent at the elbow, palm facing upward and located directly in front of the face. The left hand, which is in the same position, is placed behind the right hand, as if intertwined with it.

Pose "Rise and Find"

Goal: relieve tension in the sacral and coccygeal spine.

The right arm is extended, the left leg is bent at the knee and raised. The thigh is parallel to the floor. after 30 seconds, change arms and legs.

Half Lotus Pose

Goal: relieve stiffness and tension in the leg muscles.

Bend your right leg at the knee and, moving it as far as possible towards the pelvis, place it on the left. After half a minute, change legs.

Pay attention to the yoga exercise in the morning -.

Workout with a cup of coffee

Often, dumbbells, jump ropes, and weights are used as equipment during exercises. But you won’t find all this in the office, but you can always take a coffee break and use the cup as sports equipment. The main thing is to drink the contents in advance and not get burned. The complex is performed in three approaches with two minutes of rest between each.

Squats - 10 times

Goal: improving muscle tone of the arms and legs.

Grasp the handle of the cup with both hands, extending them in front of you parallel to the floor. Perform ten squats without bending your arms, with your back slightly tilted forward.

Lunges - 10 times

Goal: improving the tone of the muscles of the legs, buttocks, forearm and hand.

The right hand is on the belt, the left half-bent holds the cup. Take a wide step forward with your left leg, keeping your torso straight, your knee bent, a right angle is formed between your thigh and shin, and the center of gravity is transferred to your forward leg. At the same time, the left arm fully straightens. After returning to the starting position, change legs and arms.

Swinging the leg to the sides - 10 times

Goal: tone inner surface legs.

The left hand is on the belt, the right hand is half-bent, holding the cup. Feet shoulder width apart. Swing your left leg, trying to achieve maximum muscle stretch. The center of gravity is transferred to the left leg. After returning to the starting position, change arms and legs.

Raising the cup - 20 times

Goal: improving arm muscle tone

The right arm is raised and bent at the elbow, holding the cup. From the starting position, raise your arm above your head, straightening it as much as possible. After this, change hands.

Swing your arms to the sides - 20 times

Goal: relieve tension and stiffness in the shoulder girdle.

The left palm is located in the solar plexus area. The right hand with the cup is straight, extended forward. Without bending or tilting your arm, swing to the side. After returning to the starting position, change the position of your hands.

Hold the leg bent at the knee for a count of 20

Goal: strengthen the muscles of the thighs and buttocks.

The left arm is bent at the elbow and holds the cup. The right leg is raised, bent at the knee, the thigh is parallel to the floor. Hold your leg in this position for a count of 20. After that, change your leg.

A set of strength exercises

This workout is suitable for both beginner athletes and real professionals. It has three difficulty levels: the first provides three approaches, the second - five, the third - seven. The break between sets is two minutes. The exercises are aimed at strengthening muscle tone throughout the body.

Squats over a chair - 20 times

Goal: strengthen the muscles of the arms and legs

Hands in front of you, palms clasped, do not bend at the elbow. Stand with your back to a chair, feet shoulder-width apart. Squat 20 times without touching the seat of the chair. At the same time, the muscles of the thigh, lower leg, and buttocks become tense.

Breast strengthening - 20 times

Goal: strengthen the chest muscles

Sit on a chair with your back straight. The palms are connected at chest level, fingers pointing upward, and the elbows are parallel to the floor. Squeeze your palms forcefully for up to 10 seconds, while tensing not so much the muscles of your arms as your chest.

“Scissors” - 40 times

Goal: strengthening the shoulder girdle, increasing the tone of the arm muscles.

Sit straight on a chair. Arms spread to the sides, elbows straight. With rhythmic swings, cross your arms in front of you 40 times, using the principle of scissors. In this case, only the arm muscles are tensed.

Leg straightening - 40 times

Goal: improving the tone of the leg muscles, stretching them

Sit on the edge of a chair with your back straight. Raise your left leg, holding it parallel to the floor for about 10 seconds, while tightening your thigh muscles and without bending your knee. After returning to the starting position, change legs.

Straightening the body over a chair - 10 times

Goal: improving muscle tone throughout the body.

Sit on the edge of a chair, placing your palms on the edges of the seat. Try to raise your body as much as possible ten times. This exercise involves the muscles of the legs, arms, abs, chest and even neck.

Leg pull-ups - 10 times

Goal: improve the tone of the abdominal muscles, hips and buttocks.

Sit on a chair straight, back straight. Legs straight at the knees raised above the floor. Then bend your knees, pulling them as close to your body as possible. The effectiveness of the exercise is comparable to traditional abdominal pumping.

Sitting bends - 20 times

Goal: increase the tone of the oblique muscles.

Sit on the edge of a chair, legs together, back straight. Hands are placed behind the head, palms clasped. Bend to the sides, trying to achieve maximum muscle tension, keep your back straight.

Choose any of these complexes, perform them all at once, or create own system training. Work, play sports and fully enjoy life!

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, of course, someday the body will adapt to a computer-sedentary lifestyle, but so far the 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 appropriate 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

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.
Place your left palm on your left temple and press it against your palm, tensing your neck muscles for 10 seconds. Do it 4 times. Repeat the exercise by pressing your right temple onto your right palm.
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.
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.
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 cushion is placed under them.

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

Absence physical activity It is just 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 spine. 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.

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.
Lower your head down and hold for 30 seconds. Smoothly stretch your neck forward and upward and hold again for 30 seconds.
Turn your head to the left until you feel pain, hold for half a minute. Repeat on the other side.
Now we perform the same exercise as the third, but we connect the shoulders. Place your right hand on your left shoulder, keeping your 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.
We connect our palms above our heads, bend our elbows slightly and perform head turns, holding for 30 seconds.
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.
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

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.
Sitting, back straight, head raised up, take a pencil in your mouth and begin to draw numbers from 1 to 10 in the air.
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.
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 of 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.
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.
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.
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.

“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 complex effective exercises, which 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 time 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.

Take 15-minute breaks every 2-3 hours. First, look in different directions: up, down, left and right.
It’s good to look into the distance - to do this, select one point in the distance and concentrate your gaze on it.
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.
Start “drawing” figures with your eyes. Draw figure eights, letters, curves, etc. in the air.
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:

Tap your heels on the floor for a couple of minutes, thereby dispersing the blood.
Take a “jog” with your feet on the floor (sitting on a chair).
Take any cylindrical object (pencil or pen) and roll it with the sole of your foot.
“Walk” on your toes, on your heels, on your outer and inner sides stop (sitting on a chair).
Use your toes to try to pick up small objects from the floor. And don't worry, tights don't interfere with this.
Do a 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 exercise in the office?
Vote

If you sit at a desk, you can perform a set of so-called invisible exercises during the working day, completely unnoticed by others. For example, you can rest against a wall and feel your muscles tense. Such exercises are isometric and develop muscles no worse than dynamic exercises or exercises with weights that are familiar to us.

You can perform isometric exercises, resting against any stationary object - a doorway, wall, chair or table top. Maximum muscle tension should not last more than 6 seconds.

Each exercise should be repeated 4-6 times in a row, and the entire workout will take you about 5-10 minutes.

The complex below can be repeated every 1.5–2 hours.

1. Sitting straight in a chair, move your shoulders and squeeze your shoulder blades together, tensing your back muscles. Hold this position for 5 seconds, then relax completely. Number of repetitions – 3–5 times.

2. Sitting on a chair, straighten your back, exhale deeply and draw in your stomach. Hold this position for 2 seconds, then relax completely. Repeat the exercise 6–8 times.

3. Sitting on a chair, grasp the seat with both palms from below and try to lift yourself up. Hold the position for 3-4 seconds, then relax completely. Number of repetitions – 5–6 times.

4. While sitting in a chair, squeeze your gluteal muscles. Hold the position for 4-6 seconds, then relax completely. Repeat the exercise 6–8 times.

5. Place your hands on the table top and press firmly. Hold the position for 7-10 seconds, then relax completely. Repeat the exercise 3–5 times.

6. Sitting on a chair, completely relax and inhale through your nose 3-4 times, and then calmly exhale through your mouth. Repeat the exercise 5–7 times.

During the break, you can allow yourself to move more actively. For example, develop a variety of muscle groups without using either an expander or dumbbells: the role of these equipment will be performed by your own muscles.

7. Press your (right) elbow into your stomach. In this case, the palm should be open, and the forearm and shoulder should form a right angle. Left palm align with the right one. Bend your right arm and try to overcome the resistance of the opposite arm. Repeat the exercise 4-6 times for each hand.

8. Connect your palms in front of your chest and move them left and right, overcoming resistance.

9. Place your (right) palm on your chin. Trying to overcome the resistance, turn your head to the right. Do the same in left side with the other hand.

10. Place your palm on your thigh and, overcoming resistance, lift your leg up to the side.

The following exercises develop greater pectoral muscle, which is especially important for a woman losing weight. After all, “burning” extra pounds, we must not forget about the need to strengthen and train our body. In particular, the breasts should not lose their elasticity. The exercises below should be performed 25 times in 4 sets.

11. Cross your arms so that right palm rested on the left forearm, and the left on the right. Mentally concentrate and, tensing your muscles, push your forearms to the sides with your palms.

12. Extend your arms forward and stretch, looking at your fingertips. Imagine that you need to push away a large and heavy object, for which you put all your strength into the movement.

13. Place your hands behind your back, rest them on your buttocks and bend over, feeling how your whole body tenses.

14. Interlace your fingers, extend your arms, turning them back sides to your chest and stretch well.

15. Holding the support, slowly lean back, gradually straightening your arms. Then let go of the support for a second and grab it again to avoid falling. The moment you release the support, your abdominal muscles will contract. Take the starting position and repeat this exercise 3-5 times.

16. Move the stool towards the table so that your knees are under its cover. Counting to ten and resting your knees on the table top, slowly lean back until your body accepts horizontal position. At the same time, try not to lean on the floor or hold on to the legs of the stool. Feel your abdominal muscles tense and return to the starting position. Repeat this exercise several times. This exercise Can be done without a table.

17. Sit on the edge of a chair, resting your hands on it. As you exhale, lift your body up, leaning on your hands and tensing your abdominal and buttock muscles. Hold in this position for 5 counts and return to the starting position. Do the exercise until you get tired. It helps improve the condition of the muscles of the arms, abdomen, buttocks, and thighs.

18. Take the starting position as in the previous exercise. As you exhale, tilt your back back. At the same time stretching your legs forward. In this position, hold for 5 counts and return to the starting position. Repeat the exercise until your abdominal muscles become tired.

19. Sit on a chair, resting your hands on it, straighten your legs and raise them low above the floor. Perform the scissor exercise by alternating your legs.

20. Sit on the edge of a chair so that your shoulder blades touch its back. Place your arms along your body, stretch your legs forward and squeeze your knees tightly. Slowly raise your legs to a height of 30 cm from the floor, being careful not to spread your knees. Inhale, rest your shoulders against the back of the chair, and count to ten as you exhale. Repeat the exercise 3-5 times.

21. Stand straight with your feet shoulder-width apart. Raise your arms one at a time, trying to reach as high as possible. This exercise develops the side muscles. It should be done regularly and stretch each hand for at least 5 seconds.

22. Take a deep breath, raise your arms and lean to the left. Take your starting position and lean to the right. Your movements should be strong and energetic. As you bend, count to five. Repeat the exercise several times for each side.

23. Stand in the doorway, leaning against the frame with your back, heels and head. Raise your leg and place it against the other doorframe so as to block the passage. Tighten your muscles as if you want to push a doorway open. At the same time, you should feel the lower abdominal muscles tense. Repeat the exercise.

24. Stand close to the wall, rise on tiptoes and stretch upward, counting to seven and at the same time resting your back against the wall. Repeat the exercise several times!

25. Do 13 squats while holding the back of a chair. Make sure your knees don't move apart. Bounce on your toes, exhaling on each squat. Try to complete the exercise without interruption.

26. Sitting on a chair, straighten your back, raise your arms, throw back your head and try to lean back as far as possible. This exercise must be repeated 10 times.

27. Stand up straight, spread your arms to the sides. Start walking in place, raising your legs as high as possible. Do this exercise for at least 3 minutes.

28. Starting position – standing, legs spread shoulder-width apart, arms raised up. Swing your arms straight down and cross them in front of your chest, then return to the starting position. Repeat the exercise 30 times.

29. Stand straight, place your feet shoulder-width apart, spread your arms to the sides. Circular rotation of the body to the right and left. Number of repetitions – 30.

30. Stand straight, place your feet shoulder-width apart, lower your right arm along your body, and rest your left arm against the wall. Rotate your torso to the right side, pulling your shoulder back and down. Change hands and perform the exercise to the left side. Number of repetitions – 20.

31. Stand straight, feet shoulder-width apart, place your right hand behind your back. Raise your left arm, place it behind your head and pull your right arm behind your elbow. Perform the exercise for 10–20 seconds. Number of repetitions – 20.

Every woman would like to have smooth, round calves and slender hips. But, unfortunately, not all representatives of the fair sex have legs perfect shapes. For some they are too thin, for others, on the contrary, they are full. Women try to hide such shortcomings either with trousers or very long skirts. And you can only dream about miniskirts or shorts, because such clothes emphasize the flaws of the figure.

Currently, toning and shaping specialists have developed a lot of exercises with which you can correct most leg muscle deficiencies. However, these exercises must be performed regularly, otherwise the exercises will be of little use. The best exercises are those involving raising your toes. However, for these exercises to give the expected effect, they must be performed not on the floor, but standing on a steppe or, for example, on a thick book.

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 just a few hours attention decreases significantly 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, taking 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 the window or just look at a distant object in the 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 table top. 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 already stated 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.