The prolonged office work can lead to Muscle and bone problems Starting with the constant pain of injuries. This month, we launched a A series of six parts It shows you how to extend your body and strengthen it to prepare them for marathon seating sessions in your office. We will present a new exercise routine that focuses on reducing problems related to the office function of a different area of the body every week.
Last week we published exercises for The head and neck. We deal with the shoulders and chest this week.
To learn more about how sitting on the body affects, and why these exercises are important, we read The first piece In the series.
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A routine for your girl and your cards
When you sit on an office throughout the day, it is common to wander your shoulders and shyly forward. We gain, and the shoulders are attracted together. Thus, the front of the body-pecs-tightens up and is affected by the back of the shoulders. All of this can lead to pain in the back of the shoulder and shoulder blades, as well as distress and allergies in the chest, among other issues.
Do these exercises to help extend and strengthen the muscles in your shoulders and your cows. It was shown by coach Melissa Gon, from Pure Strongth La, whose team coaches office workers on how to protect their bodies through exercise.
- Roll your shoulders forward 10 times, then back 10 times, to relieve stress.
- Put your hand at a 90 -degree angle on both sides of the entrance and step on one foot. Hold for 30 seconds, and a feeling of PEC extension. Move your arms slightly increasing and tend to deepen the extension.
- Do these payment exercises do stages, the more strength: first on the wall, then on a seat or office, and finally on the ground. Create a wall and put your hands on the wall on the chest height. Repeat about 2-3 feet to be at an angle. Pay the wall, keep your arms and elbows straight and draw your shoulder blades together while dropping your chest. Performing 8-12 Repetition.
- Stand up straight with your right arm hanging next to your right leg. Move your arm up to the side, and stop at the shoulder height, as if half of the letter “T.” Then move forward, keeping it straight and on the shoulder height. Then slide it all the way to the left, and hold your right elbow with a fraudster from your left arm to pull it further. Hold for 1-2 seconds. Repeat on the other side. Do 5-10 times on each side.
- Start sitting or standing. Lace your fingers together and your arms extend towards the ceiling. Take a deep breath when you reach the highest possible (keep your neck comfortable). You tend to the left, then the right, to extend your side. Return to the center and exhale, open and sweep your arms. Repeat 5-10 representatives on each side of your body.
(The exercises came Dr. Joshua T. GoldmanUcla sports medicine; Melissa JohnThe pure power Los Angeles; Tom HendricxAxial physical therapy; Vanessa Martinez Kircher, Indiana Bloomington University, College of Public Health; Niko BronkHealth Partners Institute; Nikki SaciciaLight inside yoga.)