Are you tired of feeling tension after a long time on your neck, shoulders, and desks? You are not alone. Many office workers experience discomfort and pain because of their seats. The good news is that you can alleviate this problem with a short and effective 10 -minute office exercise routine. This exercise can be completed during the break or spread all day. In just 10 minutes, you can perform a series of office practice to help relieve discomfort and improve your posture.
Advantages of office practice:
By integrating these office movements into everyday life, desk workers can reduce the inconvenience of feeling for a long time on their desks, improve their posture, and increase overall welfare.
- convenience: This exercise can be done directly from the desk and requires a minimum space and equipment. The entire routine takes only 10 minutes to complete and can be easily integrated into the daily schedule of the desk operator, so it is a real choice for maintaining welfare for a busy work day.
- Scientific support: research Four weeks of specific stretching exercises show that they can greatly reduce neck and shoulder pain, improve neck function, and improve the quality of life of office workers with severe neck or shoulder pain at chronic moderate.
- Slogans of neck, shoulders and backs: This routine includes a specific exercise targeting the neck, shoulders, etc., and the area that experiences tension and pain caused by the desk work. This exercise helps to relieve muscle tension, reduce rigidity and promote better flexibility.
- Posture improvement: Some routine exercises focus on strengthening their posture by strengthening the muscles that maintain the right position. Improved posture contributes to discomfort and tension reduction.
- Upper body strength: Exercises such as wall push ups, table reversal rows and alternative shoulder bend desk operators can be weakened during the sitting period of sitting by strengthening their upper body muscles.
- Reduction of stress: Integrating these exercises on the work day can provide a moment of tension and mindfulness to reduce stress and improve overall welfare.
- Consistency is the core. This routine is designed to take only 10 minutes, but consistency is important. Regularly practicing such an office can lead to long -term relief and comfort during your desk work.
The best practical and effective office exercise
1. Pal Circle (3 × 15 repetition)
profit: Arm circle It is a simple and effective way to work on shoulder muscles and improve shoulder mobility. This exercise is ideal for office workers by reducing rigidity and better promoting blood circulation on the shoulder area.
How to perform: Spread your arms straight from the shoulder height to the side. It creates a small and controlled round motion with arms, increasing the size of the format. After completing the set, change the direction.
2. Thursday rotation (3 × 10 seconds)
profit: Wooden rotation Improve the neck flexibility of the neck muscles and relieve tension. It is especially beneficial for those who spend the long term at the desk.
How to perform: Sit or stand upright. Slowly turn your head to the right and bring your chin to the shoulder. Keep this position for 10 seconds. Return your head to the center and repeat it from the left. Gently perform the movement to avoid deformation.
3. Tree bending (3 × 10 seconds)
profit: This exercise aims at the muscles at the back of the neck to relieve tension and opposes the tension that occurs in a long -term screen. It helps to improve your neck posture.
How to perform: Slowly put the chin towards the chest and feel the soft stretch on the back of the neck. Keep this position for 10 seconds before returning to the neutral position.
4. Extension of the neck (3 × 10 seconds)
profit: Neck extension It relaxes the muscles in front of the neck and promotes flexibility. It is effective in responding to the inconvenience caused by the forward attitude.
How to perform: Look at the ceiling and gently tilt your head back. Keep it for 10 seconds and then slowly return to the neutral position.
5. Chin Tuck (3 × 10 Reps)
profit: that Jaw Strengthen your neck muscles and relieve common forward head posture among your desk staff. (1,,,2))
method : Put your back straight on the wall. Press the two fingers gently on the chin and push forward. Hold for 3 to 5 seconds and get back gently. Repeat 10 times.
6. Wall slide (repeated 3 × 15 times)
profit: Wall slide Improve your shoulder mobility and strengthen your waist to correspond to the bent posture.
How to perform: Put your back slightly away from the wall. Press the waist to the wall. Raise your arms, push it up along the wall, and then go down again. Repeat slowly.
7.
profit: This exercise improves the scapula mobility, improving the shoulder function and reducing the possibility of slushing.
How to perform: Sit or stand upright. Stretch your arms forward so that your shoulder bones are separated (protruding). Then squeeze the shoulder bones together (retreat).
8. Alternative shoulder bend (3 × 10 repetition)
profit: Exercise increases the flexibility and movement range of the shoulder joints and facilitates daily activities such as overhead, dressing and transport.
method: Stand your back on the wall. Aim to touch the wall with your fingertips, lift your arms straight up your head. Keep the other arms comfortable. Slow down your arms to the side. Repeat each arm 10 times and alternate with the controlled movement.
9. Wall push up (repeated 3 × 15 times)
profit: Wall push up It can be weak because it sits for a long time by strengthening the chest and shoulder muscles.
How to perform: Stand the arm length on the wall. Put your hands on the wall at the height of the shoulder. Bend your elbows to lower your body to the wall and push back to the starting position.
10. Table reversal row (3 × 15 repetition)
profit: This exercise strengthens the back muscles. This is a practical exercise that can be done in the office.
How to perform: Use a strong table. Lay underneath, grab the edges with your hands and pull your chest towards the table. Lower your body in a controlled way.
Finish with stretching: entrance stretching (3 × 10-15 seconds)
profit: This stretching exercise can effectively increase and relax the chest (chest), latissimus Dorsi (LATS) and shoulder muscles to tighten both in the desk work.
How to perform: Always do this stretch gently and in a comfortable range. Put your hand on the door frame or the entrance wall. The chest moves smoothly so that the chest is close to the door frame. You can feel soft stretching in front of the chest and shoulders. Keep your stretch for 10-15 seconds while maintaining a comfortable respiratory rhythm. Relax and step back to release the stretch
Avoid strong or sudden movement and stop immediately if discomfort or pain occurs. Stretching is not painful and relieves it. Repeat this stretch several times throughout the work day to alleviate the pressure of the upper body and improve your posture.
conclusion
This practice is gentle and suitable for most people, but individual experiences can vary. Before starting a new exercise routine, you should consult a medical professional or a qualified fitness trainer if you are especially concerned about existing medical conditions, health or health levels.
Remember that this practice is intended to be supplemented without replacing medical advice or treatment prescribed by medical service providers. Always prioritize welfare and health when integrating new exercises into everyday life.
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