Exercise in the office

• May 4, 2024

At least, eight hours is the time that people are in their places of work, who most of the time, remain seated in front of a computer, so that the time to exercise practically nil.

If we add to this stress and bad postures, not only do you have a sedentary life, you can also trigger severe problems in the spine.

According to the University of Monash, in Australia, 80% of the world population suffers from back pain.

Get active

So that you are not one more figure of this alarming statistic, we recommend some exercises to make you feel better and exercise, without being far from your office.

Try not to cross your legs. Ideally, you feel right, with firm support, placing your legs back, but do not put one knee on top of the other. This cuts and damages your circulation.

Relax your neck

One of the most common affectations when one spends a lot of time sitting, is to feel pain in the neck. To reverse this, we suggest moving your head from side to side, slowly, inhaling and exhaling.

Another exercise that relaxes this area is that seated, with a straight back, place your right arm on the head. Now, stretch. Do the same on the opposite side. Your muscles will rest.

Take care of your back

To relieve tension in your spine and torso, sit on the edge of your chair with your feet firmly on the floor. Stretch your arms and breathe deeply.

Now in that position, to be right, raise and lower your shoulders several times. Hold the position for five breaths and rest with the last exhalation.

Stretch your glutes

When you go to the bathroom or walk to the hall, stand for a few minutes and stay straight; stretch your body to touch the tip of your feet. Do it five times and you will see how your muscles relax.

Also, you can crouch at a 45 degree angle and try to stretch your left leg and then the right one. Do it five times on each side.

Learn to breathe

The key for this or another exercise to work for you is that you breathe correctly and become aware of what you do. To achieve this, each time you inhale, pull the air through your nose (your stomach will be inflated) and breathe out through your mouth.

Another technique that you can apply to relax while you work is to stretch your elbows and rotate your shoulders backwards for five to 10 breaths. When you finish, change sides. You will notice the difference; It will not take you long and above all, you will feel better.