|
�
Stretching: a pleasure with added benefits
Stretching exercises not only help you to quickly recuperate after exercising and help prevent injuries, they are also the best way to avoid bad posture and paralysis muscles suffer after remaining inactive during the eight hours that make up the working day.
Benefits:
- Improve the elasticity and flexibility of muscles, tendons, ligaments and other body parts that become paralysed due to being immobile for so long.
- Improve posture. Immobility can end up causing bad posture, which in turn adversely affects the back; a bad habit that can be prevented by stretching.
- Improve metabolism and circulatory system. Stretching the legs is an excellent way to get your circulation moving after a sedentary period.
- Prevent the appearance of muscle spasms as stretching aids the relaxation of areas susceptible to the most pressure, such as the neck, shoulder and back area, seriously affected by working in front of a computer.
This long list of is ample proof of the benefit of stretching, especially at work. If you follow this exercise table, you will soon notice the difference.
�
Ten minutes to loosen up
The following exercise table is intended to loosen up the main muscle groups and will only take up ten minutes of your time. As a general rule, do not stretch until it hurts, but until you feel a little pressure in the muscle. Lastly, take your time: if you do these exercises calmly, they become a superb relaxation technique, which helps you to reduce accumulated stress.
Neck. Turn your head to one side until it reaches your shoulder. You can use your hand to help you hold the position for 10 seconds. Take your time and then repeat on the other side. When you finish, turn your head forward and try to touch your chest with your chin. Hold the position for 10 seconds.� You will note how areas that easily accumulate pressure from working in a sitting position, such as the neck and neck muscles, will slowly relax.
�
Shoulders. Lift up both shoulders at once (as if shrugging) until you feel a slight pressure in your neck and shoulders. Hold the position for 5 seconds and relax. Keep your arms in a normal position throughout the exercise.
Arms. Join your hands together and push them outwards. In this position, stretch your arms forward, hold the position for 5 seconds and lift them until your hands remain above your head. Hold the position for at least 10 seconds and as long as you are able. This exercise helps give relief to your arms and stretch the upper part of your back.
Back. To stretch it completely, move your chair back a little and move your torso forward until you touch your knees. Keep your head down and the neck and arms relaxed. Hold the position for 10-20 seconds and use your arms to restore your normal posture.
Feet and legs. Sitting down, with your arms and back well supported, lift up your legs so that they are level with the floor. Once in this position, stretch and contract the joints of your feet 10 times. This exercise is ideal to activate your circulation which tends to slow down if you remain seated for a long time. Getting up and walking around a little every two hours is also recommended to stretch your legs and help blood circulation.
�
A good posture: fundamental
Adopting the correct posture while working is the only way (along with the stretching exercises) to ensure eight hours in front of a computer do not affect your physical health. Experts recommend sitting with your back straight and well supported by your chair (whose height and angle should be easily adjustable) resting your arms on the seat's armrests and your feet on a footrest to ensure the lumbar area stays in place. Finally, the computer should be located directly in front of you and the monitor should be at eye level.
|
