Warm-up for working sitting
“Sedentary” lifestyle currently leads probably half the population. Many work in the modern world are sitting — and so full-day working week, a lifetime.
When sedentary and sedentary lifestyle, as I have repeatedly emphasized, there is a stagnation of blood in all parts of the spine. As a result, the body accumulates if not removed from blood by-products. Therefore, there is numbnes of the limbs and a variety of pain. Often this leads to intercostal neuralgia, chest pain.
To prevent these diseases do during the day following exercise.
1. Sitting on a chair, lean on the back of it. Put your hands behind your head, take a breath and 3-5 times as much arch your back. Take a breath.
2. Stretch, raising his hands up, with a deep inhalation and exhalation.
3. Slowly raise and lower your shoulders.
4. Rotate head slowly right and left.
5. Bend to the side, hands touching the floor.
6. Alternately raise bent legs, resting his hands on the seat of the chair.
Also very useful self-masage.
I recommend several exercises to relax neck muscles and shoulder girdle. They can run, without leaving the chair, and without leaving the table, on the job or in school.
1. Take a deep breath, push the brush on the head. Take away the hand and relax, resting her head on his chest (2-3 times).
2. Locked in the “lock” hands behind your back and push the back of the head, as if testing its resistance. Put your hands down and maximally relax the neck muscles (2-3 times).
3. With the power pinch shoulder blades. Hang on so 5-6 seconds and relax your muscles. Repeat 8-10 times.
Perform these exercises every 2-3 hours.