The prolonged office work can lead to Muscle and bone problems Starting with annoying pain and pain of injuries. This month, we launched a A series of six parts It shows you how to extend your body parts and strengthen them to prepare them for marathon seating sessions in your office. We will put a new exercise routine every week, each focusing on a different area of the body, and this will help to dilute Service problems office.
Last week we published Practices for shoulders and chest. We deal with hands, wrists, forearms and elbows 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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Rotin for your hands, wrists, help you and your elbows
Writing and mushrooms for long periods are stressful for finger and wrist muscles as well as forearms. The forearms are designed to pick up sticks and pull the fruit from the trees, not to press a keyboard for eight consecutive hours. As a result, the development of inflammation in the region is common. Naked tissue can develop in the long run, as the muscles of the forearm are attached to the elbows. The result is fingers, harsh wrists, painful joints, tennis, or golf elbow – inflamed painful tendons – among other cases.
Do these exercises to help stretch and enhance your hands, painters, help and elbows. It was shown by coach Melissa Gon, from Pure Strongth La, whose team coaches office workers on how to protect their bodies through exercise.
- Put all the five fingertips together on the one hand, as if he was holding with a tablet of salt. Put a rubber band around your nails and open your fingers, pushing the band resisting and spreading your fingers as far as possible, so that you have a wide open hand. Repeat 5 times on each hand.
- Standing or sitting, put your hands together in front of your chest, at the height of the chest, as if you were praying. Lift the elbows slowly with your thumb against your body, and your hands will come down normally. Do this until you feel an extension in your fingers and watches. Repeat 5-10 times.
- Place your flat hand, palm down, on an office or table. Gently lift one finger at the time of the table, then lower it. You can also raise all your fingers once and then lower them. Repeat 5-10 times on each hand.
- Place your arm flat on a table or desk with your wrist hanging over the edge. Keep your arm straight while raising your wrist towards the ceiling and keeping it for a period of 5 and 10 seconds. Gently reduce your wrist down and keep it for 5-10 seconds. Repeat this 5 times for each wrist or do them together.
- Slowly wrap your wrist inward and out, 5-10 times on each side.
(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.)