The following exercises are easy to do from your office chair, they help you keep your body in the right posture, avoid grips and musculoskeletal pain and activate your metabolism even while sitting!
Upper body stretch
- Start from your neck, making semicircular movements with your head 10 clockwise and 10 counterclockwise. Make sure your back is straight and continue by stretching your arms up and forward.
- Raise your arms up and do 10 upward movements as if someone is pulling you up. Repeat the same with the forward motion.
- Finish with circular shoulder movements, 10 forwards and 10 backwards.
Lower limb stretching
- In a sitting position and with your back always straight, spread your legs slightly wider than shoulder width apart. Step with the whole foot down, lift the toes touching only the heels down and squeeze. Repeat the movement slowly 10 times. You will feel the pull on the rod.
- Then repeat 10 times in the opposite direction, lifting the heels, touching the toes and squeezing the calves. You will feel the pull in your calves.
Leg extension
Sitting with the legs at right angles and slightly spread, raise the leg 90° to the knee so that it is in line with the upper part of the leg and lower. Repeat slowly 10 times for each leg.
Trunk lengthening
Stand up behind the chair and holding the back of it, lift on tiptoes as high as you can, stay for 20'' and come down. Repeat 10 times.
Walking
Make as many meetings with colleagues as you can while walking! Discuss by walking around the office or walking the corridors. Do the same during your break, don't just change chairs!