5 exercises for 'inhabitants' of the Office

Due to business needs, the Office staff often have to sit before the computer and sedentary, so that the occupational diseases such as back pain, neck and shoulder fatigue, numb hands numb legs gradually will disturb you. Telling you some fitness movements in place simply to rectify the situation.[links] Exercises for the neck Action 1: Sitting relaxing on the couch, face towards the front, the head straight. Slowly tilt your head to the right to tighten the muscles of the neck to the left, done with moderation, without excessive stress. Hold this posture from 10-20 seconds, slowly return to the original position and do the same for the left side, 3 times for each side. Action 2: Sit upright and facing forward. Then bow down and stop when the motor section in the neck feels slightly taut but not to excessive strain. Hold this posture from 8-10 seconds, repeat 5 times. Action 3: First turn off the size, then bow down to the Chin touches the chest section, from from the top in a circular rotation around the neck and turn the tilt head via the two sides, each side 15 times, then, on the backs of chairs, the two hands in the tri paperback, relax.

Exercises for shoulder Action 1-shrugs: Do this whenever movements feel fatigue in the neck and shoulder tension. Sit upright on the chair backs can with, face forward, both hands let go of either side. Next, lift the shoulders up towards the ear until the felt body in neck and shoulder stretch, hold this position within 5 seconds before a loose shoulder. Repeat the exercise three times. Action 2-bending roles: Start with posture, sit up straight on the couch. Then knit the fingers together, given after the start, ngayon arm up and then folded. Arm section to the bottom level with the shoulders. Bending the back rearward to the shoulders reaching out until feels slightly taut. Hold this position for about 10 seconds and repeat 3 times. Exercises for lower back This action to stand up done. Two hands against the lower back up, then slowly bend back slightly to the rear until the feeling of tension in the muscles of the back, keeping it within 5-10 seconds. Then back to original position. With this action, repeated many times and often to reduce back fatigue status due to sitting for long.

Exercises for the arms Action 1: Sit up straight, looking ahead, put your left hand up the back of the neck. The elbow towards the front, taking the right hand pull the left elbow towards the right shoulder, making the muscles in the left hand stretch out, the left hand at the moment in the back of the right shoulder. Repeat this action for the right hand, 2 times for each side. Action 2: Still postures on, the finger back on, both hands extended straight high with body, Palm of the hands. Hold this position for about 10 seconds and repeat a few times, the exhausted due to long in a sitting posture seemed to vanish. Exercises for legs Action 1: Two hands hold the sides of the Chair. To stretch the legs, the feet of ground a few centimetres way, hold this posture and make rotate legs and ankles. Done several times for each leg. Action 2: Sitting in a Chair, only to part exposed toes the ground as when bigger groups the legs up high, then turn the legs moving and don't stop spasm, relaxing body parts in thighs, help for the blood in the legs are in circulation.=

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