You know that feeling when you're sitting at a computer and it feels like your body has turned to stone? Your legs are like cotton wool, your neck is numb, your eyes are drooping. But the day is just beginning and you have to keep working. The good news is that even a few minutes of light movement in the office can make a significant difference in how you feel.
Our bodies are designed for movement, but modern life often dictates otherwise: deliveries, elevators, Zoom meetings, long hours of sitting in an office chair. As a result, we have blood stagnation, chronic fatigue, back pain, and the same lethargy that even a third espresso won't save.
Can you change this without leaving the office? Yes! And here's how to do it.
Legs — to work!
Sit closer to the edge of the chair, straighten your back. Slowly raise both legs 30-40 centimeters above the floor and hold for a few seconds. Lower. Repeat 5-6 times. This will increase blood flow to the lower body and wake up the muscles that usually “sleep” in a sitting position.
Warm up your back and shoulders
Without standing, lean forward slightly towards the table, then slowly lean back towards the back of the chair. Raise your shoulders up as if surprised, and lower them. Several times. Then roll your shoulders back and forth. Finally, place your palms on your knees and bring your shoulder blades together, as if trying to “hide” a pencil between them.
Your wrists and fingers are your indispensable assistants
A few simple movements will get the blood flowing through your hands again: rotate your wrists in different directions, clench your fingers into fists, and relax. Imagine squeezing an expander. If you have a massage ball at home, take it with you to work; 3 minutes of rolling it in your palms will do wonders.
Saving the neck
Gently tilt your head to the left, then to the right. Then, forward, trying to touch your chin to your chest. Backward is not recommended, so as not to create pressure on the neck vessels. These movements help relieve tension in the neck that occurs from sitting for a long time.
If there is space, move bolder.
Got some space? Stand up and do a few light squats or lunges. Side bends, pull-ups — all of this can be done even in a business suit, as long as it's not fanatical. Inhale, exhale, stretch — and back to business.
And don't forget about the eyes.
Close them for 10 seconds, then look at something in the distance, then up close. Close and open your eyes several times, draw an imaginary circle with your pupils. You can easily massage the area around your eyes with your fingertips. This helps not only to see better, but also to relieve some tension.
The main rule is regularity.
You can (and should!) do this warm-up every two hours. It won't take much time, but it will definitely make your day more productive, your body less stiff, and your mood better.
Because taking care of yourself isn't always about massage or fitness. Sometimes it's just about getting up and stretching for five minutes while the computer thinks. And you immediately think better, informs Ukr.Media.
Джерело: ukr.media
