Effective exercises for relief during sedentary work

6 simple isometric exercises gymnastics

A sedentary lifestyle is one of the main causes not only of diseases of the musculoskeletal system, but also violations of the vision and work of internal organs. Millions of people spend most of their life sitting at computers, from morning to evening being in office and getting up only occasionally.

Physicians sound alarm: office workers move too little; and to help the people who work lead a sedentary lifestyle, experts have developed numerous office complexes of special exercises.

When you work in an office behind a Desk can from time to time to perform exercises that are so similar to normal traffic that will not attract attention of our colleagues. This so-called isometric exercises through which the musculature develops as well as in the implementation of dynamic complexes or exercises with weights.

Exercise 1.

Starting position: sitting on a chair.

To straighten the spine, take the shoulders back, straining the muscles of the back that closed the blades, and stay in this position for 5 s.

Repeat 3-5 times.

Exercise 2.

Starting position: the same.

Straighten your spine, take a deep breath, pulling in his tummy.

To stay in this position for 2 seconds, then relax.

Repeat 7-8 times.

Exercise 3.

Starting position: the same.

To stretch the buttock muscles for 5-6 seconds, then relax.

Repeat 7-8 times.

Exercise 4.

Starting position: the same.

Grasp the seat with both hands and try to lift yourself. To stay in this position for 3-4 seconds, then relax.

Repeat 5-6 times.

Exercise 5.

Starting position: the same.

Put both hands on the table surface, with an effort to put pressure on him and stay in this position for 8-10, then relax.

Repeat 3-5 times.

Exercise 6.

Starting position: the same.

To relax, breathe in through your nose and exhale through the mouth.

Repeat 5-7 times.

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