Work at office means a work “standstill” for whole organism. Due to everyday sitting we suffer from headache, muscles lose previous elasticity, and depression hits us… Well, what if you transform your office in a miniature fitness-center, and working place – in a universal training apparatus?
Exercise 1.
Struggle with stress instead of snack
Sometimes, instead of eating chocolate bars to struggle with bad mood, you should try doing this exercise. It will cheer you up, help bracing up and concentrating on work. And also strengthen abdominal muscles.
Stand opposite to an office chair, leaning on it with your palms and straining abdominal muscles. Do not make your back round. Watch your body position: dispose your body weight slightly forward on your toes, pull tight buttocks and gather in stomach so that your body would form a straight line from top to toes. Look straightly in front of you without raising your head.
Watch your breathing during exercise. Start exercise on inhalation and finish on exhalation. If it is difficult for you breathing in such consecution, breathe the way you can.
You need doing this exercise until you feel you cannot do it the right way anymore.
Exercise 2.
Developing back muscles
Sitting work causes static tension of back muscles what often causes discomfort in upper part of back, neck area and even headache. Following exercise stretches and strengthens these muscles.
Sitting at a desk, put both hands in front of you, pull your head down, stretching nape muscles. On an inhalation raise your head slowly, on exhalation strain neck muscles slightly in top position.
Then make an inhalation again and pull down your head on exhalation, trying to relax and stretch these muscles, slightly helping yourself with hands.
With time you will be able to increase load due to hands: one hand is put on nape area and acts like a load while you are trying to raise your head. When you do this exercise, try to control strength of pressure to avoid overloading.
Exercise 3.
Developing buttock and leg muscles
When you work on ideal buttocks (they suffer most of all during our sitting), you will need additional poundage – an office chair.
Starting position. Put your feet parallel shoulder-width apart. Straighten your back, bend your knees slightly. Bend forward keeping back straight and catch of the closest chair back. Now let’s raise poundage. All loading should be disposed on feet. On no account strain your waist. If you feel this area is strained, bend your knees slightly more.
Keep on raising chair until your hands take a position parallel to the floor surface. In this position square your shoulders and “open” thorax.
Make an inhalation and start bending legs in knees slowly, curtsying until your hips are parallel to the floor.
On exhalation, straining buttock muscles, rise back, taking a starting position, but leave knees slightly bended.
During this exercise it is important not to lead out knees forward behind toes. Try to keep 90° angle in lower point in knees. Do not bend forward too much and make your back round during curtsey. Do not put a chair too close to you – hands should always remain straight. This exercise also affects shoulder muscles.
Exercise 4.
Developing pelvic floor muscles
If you spend the whole day sitting at your desk, small pelvis organs blood circulation is significantly lowered. This leads to a line of specific female problems. Here is an exercise, which will strengthen small pelvis muscles and make internals healthier.
Take a starting position sitting on a chair edge. Keep the balance, holding edges with your hands. Abdominal and back muscles should be strained. Back is straight, without waist sagging. Chin looks forward, parallel to the floor.
Make an inhalation and raise your pelvis on an exhalation so that it would form a straight line with legs and body. In top point try to gather in buttocks to the maximum as if you want to clutch a coin between them. Return to a starting position.
Try to do 2-3 sets 15-20 times. After all exercises you should feel tiredness in buttock muscles. This means you did everything the right way.
When you do this exercise, remember watching the rate: it should be middle.
Try to work only with your buttocks, without disposing loading between them and arm and body muscles. Do not bend legs in knees and move pelvis forward, towards feet.
Of course, there are lots of such exercises. It is not a problem knowing about them and trying everything you like. You just can try walking as much as you can, standing up more often and moving up and downstairs. The main is avoiding sitting. Remember, you can get not only a salary and seniority in your office, but also a couple kilograms of overweight.
