5 Gerakan Olahraga Ringan di Meja Kantor, Siapapun Bisa!

5 Gerakan Olahraga Ringan di Meja Kantor, Siapapun Bisa!

Exercises at Office – How long do you spend your time working in front of your office desk? Not a few of you certainly all day sitting work from 8 hours a day or more.

In this time, we will discuss five light and practical stretching exercises that you can perform without having to leave your desk. Here are the steps summarized from several sources to perform the simple stretching exercises for you who are hectic working:

(source: aetna.com)

 

  1. Spin your head and shoulder

 

In a sitting position like working in front of an office desk, you can do exercises in the office. Make sure the sitting position is upright, take a deep breath while lifting both shoulders as high as your ears.
Hold your breath for 5 seconds then release and drop the shoulder to the first position. Repeat three times. After that, nod your head and slid your head slowly. Repeat for three times. Your spinning shoulder and head can make the muscles around the head, neck, back and hands become more relaxed and blood flow goes well.

 

  1. Perform the wall sits

 

Find a wall that is quite wide or an empty space, then lean your back on the wall so that your body is more upright. Then, bend your knees like sitting in a chair. Sit and hold the position for 30-60 seconds. You can try crossing your right ankle over your left knee, hold it for 15 seconds. Repeat the same movement for the other foot.

 

  1. Perform desk push-ups

 

Try standing a few steps in front of the table with your closed legs. Then place your palms on the edge of the desk, give the space for shoulder and place your chest towards the side of the table as performing push ups. Perform this movement in a few times and repeat again.
Try standing a few steps in front of the table with your closed legs. Then place your palms on the edge of the desk, give the space for shoulder and place your chest towards the side of the table as performing push ups. Perform this movement in a few times and repeat again.

 

  1. Perform the Up & Sit

 

When you feel the body has started stiff or sore, spend your spare time to do this simple warming up activity. This warming up is only required to change the position from sitting to standing constantly, but without using your hands.
Start by sitting up straight and feet tapping the ground to form 90 degrees. Press down from your heels, try not to move your legs to your chair or use your arms straighten forward, and keep your shoulders wide open and your spine in an upright but not tense position. When it lasts for three seconds, try to stand up. From a standing position, slowly sit back upright while holding back from leaning forward and / or shifting the hips to one side or the other. Repeat 5 to 10 times.

 

  1. Perform the Stretch Back

 

The stretch back movement is useful for stretching the back. Pay attention to your sitting position that is often bent or tilted. The position will have a bad effect on the bones and muscles.
Start the stretch back movement by sitting in a well-positioned position on the edge of the chair. Straighten your leg. Lower the body to reach the left toes, hold for 10-30 seconds. Slowly back up, down again to grab the right toes. Do alternate sides several times.

 

 

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Watch step by step tutorials stretching and sports in the office without leaving the simple workbench below!