People who work at a computer lead a sedentary lifestyle. Even if before that they hadn’t been involved in sports, they still feel a lack of movement and the need for a warm-up. Such a warm-up is important not only to maintain our body in good shape, a beautiful and slender figure, but also for better health and good mood. This is a small charge that anyone who spends all day sitting at the table can do. Exercise will help you warm up during your workdays.
Instruction manual
1
Eye Warm Up
When working at a computer, the eyes are most strained. We constantly look at the monitor and at the end of the working day our eyes get tired, sometimes even redness appears. To relieve a little tension from our beautiful eyes, do not take your time, 10 minutes is enough for you.
Circular motion. Make circular movements of the eyes in a clockwise direction, and then against. Do not try to do it quickly, it is best to do circles with your eyes slowly and smoothly, repeat several times in one direction and the other.
Look at the finger. Extend your hand in front of you with your finger apart. Look at the tip of your finger and slowly bring your hand closer to you, touch your nose with your finger without taking your eyes off, then slowly straighten your hand without looking away from your finger. Repeat several times.
Look up and down. Slowly look up and then down, while only your eyes should move, and your head should remain in place. Repeat the movement several times.
Right left. Look to the right, and then to the left, the head should remain in place and not follow the look.
Blink. Keep a look in front of you, begin to blink slowly, gradually increasing by that. Do this exercise with short breaks for a minute.
Squint. Close your eyes and sit for a few seconds, then squint and open your eyes, do this exercise several times.
2
Neck workout
To do this, it is best to stand up and perform a movement while standing near your desktop. But you can do it while sitting, just be sure to straighten your back.
Circular motion. Slowly turn your head first clockwise, and then after. Keep your back straight.
Tilts left and right. Slowly, in smooth movements, tilt your head to the right, and then to the left, do this movement 10 times in each direction.
Tilt back and forth. Also, with slow and smooth movements, tilt your head forward until the chin rests, and then take your head back. The back should be flat and the movements soft.
Head turn. The back should be straight, and keep a look in front of you. With smooth movements, turn your head to the right, and then left to the stop.
Horizontal motion. This movement is not obtained at all at once, but if you make a little effort, then you will definitely succeed. Keep your back straight, shoulders in place, move your head horizontally to the right and left, while not turning your head.
3
Hand Warm Up
Circular motion with a brush. Stretch your hands in front of you, clench your fists and rotate them first in one direction and then in the other direction. So you will stretch your wrists, which are tensed while working at the computer.
"We wrote, we wrote our fingers are tired." Everyone knows the movement, even in school, teachers do this exercise with students. Stretch your hands in front of you and spread your fingers in all directions, and then with sharp and quick movements, squeeze and unclench your fingers.
Straight palm. Straighten your hands in front of you, fingers together. Pull your palm toward you, and then down.
4
Shoulder Warm Up
Circular motion. These movements are best performed standing, with a straight back. Slowly and smoothly describe the circle with your shoulders, first forward and then back. Repeat several times.
Shrug. The back is straight, lift your shoulders up as if you were shrugging your shoulders, and then lower them down. Repeat several times.
5
Leg workout
While you are sitting at the table, your legs can do exercises. Tap on the floor with your socks, and then with your heels; repeat this several times. Slowly move the foot, first place it on the outside of the foot, and then on the inside.
When sitting, try not to cross your legs; this interferes with blood circulation in the legs.
Walking is a good workout for the legs, so if you do not have the opportunity to walk during work, then try to walk after or before work.
