7 easy exercises for the office
Used with a sedentary lifestyle? No, you’re not a drone, just a job, right? Of course, it’s not your fault that you work in an office and spend most of the day sitting on a chair in front of a computer. It’s work and it’s not going anywhere. Just remember that when you close the office door, in your thoughts should be only: «Hurry to eat and filled up on the sofa».
You have to think about their health. But just thinking won’t help, you need something to do, or rather, to perform certain exercises. Of course, we are going to show you exactly what. You probably felt when you get up from the Desk chair, your knees are going numb, and that is normal to move you a little forward lean, thus starting to droop.
When you are in a long sitting position, your thighs, legs and buttocks is not active. Of course, this does not help you to stay healthy, but rather hurting you. By the way, we, the editors periodically perform certain exercises, because it is impossible to sit all the time without movement. Of course, not all that we offer, can be performed in the office, but has not been canceled training outside working time. Perhaps it is time to begin.
These leg swings need to do before each workout. Stand up straight and start to rock right foot back and forth. So high and far as you can. Do 20 swings and then switch legs.
Now do swings from side to side. You will have to work hard to keep the balance. Do 20 swings on each leg. Can repeat the exercise several times.
Squat down and lower yourself until your butt touches the knees. Heels should stand on the ground and the back should be smooth. Hold this position 30-60 seconds. You might not get it right first time, but when you become a master in this case, repeat the squat at least 3 times.
3. The pigeon on the table
Those who do yoga must have heard about pigeon pose. For you we have prepared a lighter version. You can practice using the table. To start place your foot on the table and bend it at the knee at an angle of 90 degrees. Put one hand on the table and the other on the leg for support. Lean forward and hold the pose for 60-90 seconds. Then lean left and stay in this position for 60-90 seconds. Lean right into 60-90 seconds. Repeat the same with the other leg.
4. Stretching on the sofa
Really do not have to use the sofa, just using it exercise much easier to perform. Put one foot on the sofa and the other down on the floor, as shown in the picture. Slowly straighten your back. Hold this position for up to four minutes. Now do the same with the other leg. To increase the stretch, lift your leg from the floor to the sofa. But first, better not to do it.
5. The bridge
Another exercise that will make you look stupid but will also help your back to survive another day in the walls of the office. Everything is very simple. Get down on the floor and lift your hips off the ground. You need to perform three sets of 10 repetitions. It is not difficult, but effective.
6. Loosen up your buttocks
Be warned, you may look silly doing this exercise, so if you’re shy, you better do it at home and not in the office or in the gym. But this technique will knead your buttocks and legs.
7. Fire hydrant
You have to perform exercise pose which resembles a dog pissing on a hydrant. Get on all fours and lean on the palm of your hand. Knees and hands should stand shoulder width apart. Slowly begin to lift your right leg and hold it as before, bent. Repeat this exercise for 15 times each leg.
Perform these exercises at least several times a week and your body will definitely make you happy.