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Most of the day you sit at work at the computer, and in the evening you dig into the phone? Then pain in the neck, back and arms can become your constant companion. A sedentary lifestyle is harmful to health: muscles stiffen, numbness and tingling appear.
We care about our readers. We have selected simple exercises that will relieve pain and tension in the neck, back and arms.
Neck and shoulders
Sedentary work at the computer or long driving trips provoke tension in the neck and shoulder girdle.
The result is pain in the muscles, ligaments and bones. This is a serious problem: last year in the UK alone, 30 million people took sick leave due to neck pain. Due to pinched nerves and blood vessels in the cervical region, vision falls or a headache occurs. All problems can be avoided, you need to force yourself to rise from your chair and perform a couple of simple exercises.
Neck and shoulder stretch. Rest one hand on the door frame, lower your head and stretch your chin to the opposite shoulder. Do 10 reps. Do not apply excessive force: you should feel a pleasant warmth in the muscles. Then repeat the exercise with the other hand.
Pain relief and stress relief. Stand so that the back of your head touches the wall and your heels are 10 cm from it.
Don't roll your shoulders up. Spread your arms to the sides and do 10 lifts. During this exercise, the hands should touch the wall. Wrists
Incorrect positioning of the computer mouse and keyboard, as well as the habit of holding a smartphone by weight, can lead to tingling of the hands and pain in the wrist.
If you ignore the symptoms, discomfort can lead to carpal tunnel syndrome (painful pressure on the median nerve at the wrist). However, there are exercises that relieve stress and prevent the development of the disease.
Lazy option. You will need 2 hand balls or a hand expander. Sort the balls or squeeze the expander during the working day. This exercise between times will save you from inflammation of the joints.
Warm-up for the brush. Grab your wrist and do 10 circular motions with your wrist.
Repeat the exercise with the other hand. Finger stretch. Grab the index finger of the left hand with the finger on the right and pull (only without extra effort). Stretch all the fingers on one hand, and then on the other.
Loin and buttocks
Lower back pain and heaviness in the legs does not mean that you are getting old.
Perhaps you have a sedentary job, but there is no time for physical activity. Sitting still for several hours can lead to a pinched sciatic nerve, pain in the buttocks and lower back. Doctors say that a sedentary lifestyle can lead to cellulite. To avoid the development of serious ailments and cosmetic skin defects, you need to perform simple stretching exercises. They will improve blood circulation and provide you with health and beauty.
Office exercise. Sit on the edge of a chair and stretch one leg forward.
Slowly bend your body towards your leg. Do not overdo it: you should not feel pain and tension. Do 5-10 repetitions and do the same exercise on the other leg. This stretch will help relieve tension in the lower back, gluteus muscle, and relax the hamstring.
If the lower back grabbed at home. Lie on your back and place a pillow or rolled towel under your head.
Bend your right leg and place your left leg on it. The foot of the left leg should lie freely on the thigh of the right. Grasp your right thigh with your hands and pull it towards you. If you can't grab your thigh with your hands, use a towel. Do not lift your buttocks off the floor and try to hold out for 20-30 seconds. Do 2 more reps, and then switch to the other leg.