We spend a lot of time at work, between computers, papers, and especially sitting in a chair without any movement for hours. But is this good for health? Is it normal for us to spend more than half the day sitting without moving our body muscles, causing them to remain half atrophied? Do you notice how your joints and muscles become sore and make you feel more tired than when you started working?
- Metabolism slows down by up to 90% after just two hours of inactivity.
- The muscles of the lower body are standing.
- Good cholesterol drops 20% after two hours of inactivity.
You have to start moving and that is why we bring you a simple routine of 12 stretches that you can do without the need for equipment and in a very subtle way so that you do not distract your colleagues and at the same time you can stretch most of the muscles.
Upper body:
- 1) Triceps overload: Take your left elbow with your right hand and little by little bring it to the back of your head. With light pressure, hold the movement for a few seconds and repeat with the other arm.
- 2) Shrug: Sit in the chair and start with a relaxed shoulder position, 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 your right hand, take your left arm and, keeping it straight, bring it 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 your thigh with both hands and lift it a little up and towards your chest.
- 7) Spinal twist: Turn around by moving your torso and holding it for a few seconds in a lateral position.
- 8) Arm/Back Extension: Take one foot and bring it to the opposite knee, hold the movement for a few seconds, and change feet.
- 9) Hip Stretch: Bring your hands together and raise them completely above your head.
Standing Stretches:
- 10) Continuous chest stretch: Standing with your hands joined right behind your back, stretch your chest with slight pressure on your arms.
- 11) Continuous Thigh Stretch: Take one foot and bring it to your glutes, maintaining the movement.
- 12) Stretching in a threshold: Place one hand on the edge of a door and walk forward, leaving your arms slightly behind.
By performing these exercises you will see, among other things:
- Improved flexibility
- Increased metabolism
- Better blood circulation
- Relief of tension in the neck, hips, knees and spine
- Improves concentration and mental clarity.
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