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Exercise working at the computer

Sealing of the shoulders, neck and back pain often leads to injuries, fatigue, sensitivity and lack of mobility. All this - the result of modern lifestyle and work. Good flexibility enables muscles and tendons operate at full capacity, making a good range of motion. When your muscles are elastic, you better posture, better and start to work your lungs. Oxygenated body becomes more focused and productive. To prevent the loss of flexibility, each 20 minutes of active shake and stretch for 20 seconds. And every 2 hours to do exercises near the computer that will help your muscles feel better and improve your oxygen efficiency.

Breast lift
Sit in a chair with your feet flat on the floor directly, hands should be on the armrests (or dropped down along the body). Pull the chest toward the ceiling, but do not look up, chin should be level with the floor. Remain in this position for 10 seconds, then relax. Repeat the exercise 5-10 times.

Mixing blades
Take the same position in your chair, as if lifting the chest, but place your hands on the pelvic bone. Keep your shoulder blades together, feeling the stretch in your chest. Remain in this position for 10 seconds, then relax. Repeat the exercise 5-10 times.

The grouping of the chin
Sit in a chair directly. Keeping the chin level with the floor, pulling the head and neck and back inside (but not down). Hold this position for 10 seconds, relax and repeat.
Tip: Hold your finger over your upper lip, you can control the correct execution of exercises and right to head across the entire range of motion.

Stretching the cervical spine
From sitting on a chair, start slowly lowering the head down as if you say "yes." Feel the stretch neck and place under the head. Pause for 10 seconds, then relax and repeat 5-10 times.

Strengthening the upper back and neck
Good for strengthening your muscles. Stand up straight and squeeze your hands behind your head. Attach your elbows back, feeling a reduction in the blades. Pause for 10 seconds, then relax and repeat 5-10 times.

Stretching for a rhomboid
Stand with your hands, "the castle" behind his back. Squeeze your shoulder blades to mix. Hold this position for 10 seconds, then relax and repeat 5-10 times.

The angular spreading breast
Stand facing a corner. Raise your hands at shoulder height and place your forearms, hands and elbows of each hand at different wall. Lean inward to stretch the chest muscles. Hold this position for 15 seconds (or until you feel it's possible).
Tip: lowering or raising the position of your hands, you can change the stretching, focusing on different thoracic muscles.


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