12 stretches to perform in the office when your muscles are tired
We spent a lot of time at work, between computers, papers and especially sitting in a chair without movement for hours. But is this good for health? It is very normal that we spend more than half the day sitting without displacing the muscles of the body, making them become half atrophied? Do you notice how your joints and muscles get sore and make you feel more exhausted than when you started working?
The specialists maintain that doing some exercise or stretching movements throughout the day, even in the office, is essential for the health of our body. They explain that continuing over a prolonged period without doing anything causes negative effects:
- Metabolism slows up to ninety percent after only 2 hours of inactivity.
- The muscles of the lower body are standing up.
- Good cholesterol drops 20 percent after 2 hours of inactivity.
You have to start moving and that’s why we bring you a simple routine of twelve stretches that you can do without equipment and in a very subtle way, so that you do not distract your classmates and you can in unison stretch most of the muscles.
- 1) Triceps overload: Take your left elbow with your right hand and little by little carry it behind your head. With light pressure, support the movement for one second and repeat with the other arm.
- 2) Shoulder shrugging: Sit in the chair and also start with a relaxed shoulder situation, shrug them for a few seconds and then relax them.
- 3) Chest Stretch: Hold the fingers of both hands just behind your head.
- 4) Shoulder Stretch: With the right hand, take the left arm and keeping it straight, bring it face to the right side.
Back and lower body :
- 5) Leg Extensions: Sit down and fully stretch one leg and then the other.
- 6) Thigh Stretch: Hold the thigh with both hands and lift it a little face up and face the chest.
- 7) Spinal Rotation: Rotate by moving the torso and support a few seconds in lateral situation.
- 8) Arm / Back Extension: Take one foot and bring it to the opposite knee, keep moving for one second and change feet.
- 9) Hip Stretch: Put your hands together and lift them over your head completely.
- 10) Continuous Breast Stretch: Standing and with your hands clasped just behind your back, stretch your chest by making a slight pressure of your arms.
- 11) Stretching of the continuous thigh: Take one foot and bring it to the buttocks supporting the movement.
- 12) Threshold Stretch: Put one hand on the ends of a door and face forward, leaving your arms somewhat behind.
By doing these exercises you will see among many other things:
- Improved flexibility
- Increased metabolism
- Better blood circulation
- Relief of tension in the neck, hips, knees, and spine
- Improves concentration and mental clarity.