Nowadays, everyone wants to work in the office, and not go for the plow. Mental work seems easier and more attractive, well paid and is not harmful in itself, unlike many industries. But your workplace can be a grave for your health if not properly designed.

First, remember: for the body to be healthy, it must move. Sitting for eight hours a day in one place in one position, you not only lose joint flexibility - your whole body becomes numb, muscles atrophy, breathing does not work properly and blood circulation is impaired. In addition, working in the office is often associated with all sorts of stresses that cannot be sheltered from. I have already said above that office workers, on top of everything, eat badly and irregularly, “beat” their health with tobacco and coffee ... In general, wherever you throw it, there is a wedge everywhere.

But the situation can be improved by following simple guidelines.

¦ First, no matter how busy you are, take time to take a break and use gymnastics to release tension from your core and limb muscles. Above, the method of "refreshing" and improving vision has already been described, and in the future I will give complexes easy exercises for such "five minutes", when you can, without leaving your workplace, increase your tone and help the body. In order not to forget about breaks, set yourself a "reminder" on your mobile phone or computer.

¦ Second, organize your workplace correctly. It doesn't matter how others look - it should be convenient for you in your place.

Let's start by adjusting the keyboard height. Position it so that your hands are comfortable and your elbows are bent at right angles when working. The wrists should be relaxed and in line with the forearms. It is especially important to position the mouse so that the hand can move it freely without straining in the process.

The monitor should be at least 50 cm away from the eyes. It is best to adjust the height of the monitor so that its top edge is at eye level. This will reduce the constant slope. cervical spine and will strain your eyes less.

As for lighting, then there is nothing better than natural light. And if it is not enough or just not, then I recommend choosing a lamp. daylight and make sure that it shines evenly and does not flicker. Above, I have already said that there should be no glare from the lamp or the sun on the monitor, but at the same time the entire working surface of the table should be well lit, and the brightness of the monitor should not hurt the eyes.

It is very important that you sit comfortably. Nowadays, office chairs with adjustable height, swivel mechanism and reclining back are used almost everywhere. Adjust the height of your chair so that your knees are at right angles to your hips and your thighs are parallel to the floor. When sitting, place your feet shoulder-width apart and so that your knees are slightly below your hips to ensure that your pelvis is in the correct position. It is better not to bring the knees together, but also to keep the width of the pelvis. The spine is straightened, the shoulders are straightened, the shoulder blades are lowered. Imagine someone grabbing your hair at the top of your head and pulling you up so you don't hunch over or curl up. Straighten your back, raise your shoulders to your ears and feel how the gaps between the vertebrae have increased. Now lower your shoulders and feel how easy and comfortable it is for you to breathe when the muscles are relaxed and the lungs are extended. At first, it may be unusual for you to hold this position for a long time, because your body is already accustomed to curling and bending. But over time, it will return to normal. I can only advise you to train the correct fit for a few minutes a day, while strengthening the muscle corset along the spine. One day you just find yourself sitting with your back straight, which turns out to be very comfortable.

It may be imperceptible, but sitting incorrectly, you get tired much faster. And all because of excessive stress on the muscles of the back, neck and pelvis and circulatory disorders. In addition, with a bent back, the entire weight of the upper half of the body falls not on the muscles that are intended for this, but on the spine, which wears out quickly.

Take a sneak peek at your coworkers at the start of the day and a couple of hours later. In the morning, everyone sits evenly and beautifully, but time passes - and now the back is a wheel, the body is tilted to one side, the shoulders are raised and bent forward, and the neck is bent. Here it is - the first step to osteochondrosis. So take some time to practice sitting properly. If you purposefully try to sit with an even spine for several minutes a day, you will quickly notice that you feel better and less tired. And if it is difficult to sit with a straight back, it is better not to bend, but to sit back and work like that. When talking on the phone and negotiating, you can get up - by changing the position of the body, you unload some muscles and use others, usually "idle".

In general, if you get tired, you need to rest. In a sedentary lifestyle, this is easiest to do by changing your posture and stretching your muscles. Stretch as if after a sweet dream and do eye exercises. Try to change your position every half hour during the day, do not freeze with a statue - at least just place your legs a little differently, turn your back. It is better if, in addition to everything else, you do a full five-minute warm-up every two hours.

Hatha yoga

It's time to talk about exercise sets in the workplace. Schedule gymnastics breaks in advance to train yourself to take care of your own health systematically. Don't worry about what your office neighbors say - after all, if you don't think about your health, they won't take care of it for you. In addition, most of the exercises are designed so that they do not attract other people's attention and look just like stretching and changing positions. They do not require much space or special clothing. Even doing them all at once is not necessary. Just alternate 2-3 exercises, monitoring your well-being. Watch your breathing, control your sensations - there is no need to perform practices so that they cause pain and discomfort. If pain is present, it means that you are doing something wrong, or overdoing it, or your body is not yet ready for this exercise and you need to come up with something simpler.

Exercises for the hands

The first are exercises for which you don't even need to get up. This is gymnastics for the fingers and wrist joints. During the working day, they constantly work, and in order not to lose their mobility, and also not to earn various unpleasant ailments of small joints, do the following exercises.

"Claws". The arms are bent in front of the chest, the hands are turned away from oneself, the fingers are spread as far as possible to the sides and look up, the palms are bent (Fig. 5.1). In this position, we begin to bend and unbend the fingers with force (Fig.5.2). Imagine that you are a cat or a bird stretching its paws in this way. Repeat 7-10 times, then shake the brushes. Then, in order to enhance the effect of the exercise, we stretch our arms in front of us, stretch our fingers to the sides and maintain this position for a minute, after which we shake the brushes again. The whole set of movements should be repeated 2-3 times.

By the way, you also need to shake the brushes correctly. To do this, put our hands down, quickly twirl them with our brushes, and then shake our hands back and forth, then to the sides - as if our hands were wet and we were shaking off water from them. Shake your hands below, then shake them in front of you (Fig.5.3), then raise your hands up. Shaking improves blood circulation in the capillaries, so it is worth repeating this movement after each exercise.

"Spring". Hands again in front of the chest, palms facing each other. Without touching our palms, we connect the pads of the fingers. Pressing fingers on each other, we bend the joints of the phalanges (Fig. 5.4). Imagine that you have springs in your fingers that you squeeze with your other hand, but they resist. First, we work on the first joints, then the second and third. On average, each finger should have 7-9 movements. After that, we work all the joints together 5-7 times.

Clicks. Let's take turns clicking on the thumbs with the tips of the others.

Movements go from the index finger to the little finger, then in the opposite direction - from the little finger to the index finger (Fig.5.5). The click speed should gradually increase.

Resistance. If you have an elastic bandage, it can also be used to make good exercise... Still sitting with a straight back, we place one hand on the table. We wrap all fingers of the hand (including the thumb) with a tight elastic bandage, and then try to forcefully spread our fingers to the sides, overcoming the resistance of the bandage. We do the exercise 8-10 times for one hand, then repeat it with the other hand.

Instead of a bandage, by the way, a tight hair tie will do. You need to put it on thumb and - alternately - on the index, middle, ring and little fingers. Two interlocking fingers must be spread apart, overcoming resistance. With two elastic bands, you can try to exercise both hands at the same time.

After doing a series of finger exercises, move on to stretching. To do this, we grasp the finger with the brush of the second hand and slightly pull it towards ourselves 2-3 times, then rub it in a circular motion and move on to the next finger (Fig.5.6).

We looked after our fingers - let's take care of the wrists. I suggest doing the following exercises.

Exercise 1. We connect our palms tightly in front of the chest, fingers turned up (Fig.5.7). Without letting the palms separate, we lower them as far as possible and hold them for a while, and then raise them again in front of the chest and relax. You can do this exercise in a different way: from the position of the hands, when the fingers are looking up, slowly, with tension, we transfer them to the lower position (Fig.5.8). We hold our palms in each position for a few seconds. Do not forget to shake your brushes after completing the exercise. Then, from the same starting position, we tilt the brushes first to the right, then to the left (Fig. 5.9). We repeat 4-6 times in each direction.

Exercise 2. We interlace our fingers in front of the chest, and then turn our palms out and lower them down (Figure 5.10). You need to feel how all the interphalangeal joints and wrists are stretched. We repeat the exercise 4-6 times, after which we shake the brushes again.

Exercise 3. From the same starting position - hands in front of the chest, fingers intertwined in a lock - slowly rotate our hands to one side and the other. We do the exercise 4-6 times in each direction.

Exercise 4. Now you have to get up and put your hands on the wall. The fingers should be directed straight up, and the arms should be straightened at the elbow joints. Slightly giving the body forward, we straighten our arms at the wrist joints to a right angle and more. Be careful not to do it abruptly, otherwise it will hurt and you could get stretched.

Exercise 5. If all this is still difficult for you, then here's the thing. easy exercise for the wrists. Sitting straight, simply stretch your arms out in front of you and raise your palms so that the back of your hands is toward you, and the angle between the wrist and the hand is almost right. Hold this position for a few seconds, and then slowly lower your palms down, as if reflecting their previous position in a mirror. Repeat this movement 3-4 times. You can also do it "out of order" - when the fingers of one hand look up, and the fingers of the other are turned down, and the hands simultaneously change position (Fig. 5.11).

Complements this exercise perfectly. circular rotation wrists. We squeeze the right hand into a fist, stretch out the hand in front of us and rotate the fist in turn in one and the other direction. If it is difficult to keep your arm outstretched, you can support it with the other hand, leaning on the elbow. When tired of rotating, we change the hand. Then we stretch out both hands and scroll them in the wrist joints. The palms are open, the fingers are extended. We rotate with both hands 3-4 times to the left, right, then towards ourselves and, finally, away from ourselves. Finally, do not forget to shake with brushes.

Shoulder exercises

Let's move on to the shoulders. Their joints are most often overstrained and, under stress, retain unnecessary tension for the longest time. With tight shoulders, it is difficult to keep your back straight, breathe deeply, and just feel good. Together with the joints, we relax the neck and upper thoracic spine. From the exercises given, you can choose those that you like best and which are more comfortable to perform.

Exercise 1. Stand straight, straighten your back (but do not bend it), lower your arms. Clench your hands into fists and as you exhale, slowly turn them inward, as if twisting around an axis (Fig. 5.12). In doing so, you will feel how the shoulder joints and upper spine are stretched. Tilt your head forward in parallel. Then put your hands behind your back, put them in a lock and, while inhaling, bring your shoulder blades together, stretching your neck up and back. Exercise feels like stretching in the morning and should be pleasant. To enhance the effect, at the end of the exercise, you can raise your hands in the lock from behind and stay in this position for a few seconds - this is how not only the shoulder joints are worked out, but the entire spine (Fig.5.13). I recommend doing this exercise 10-12 times a day.

Exercise 2. Now you can sit down, but you still need to keep your spine straight. As we inhale, we lift our shoulders up, trying to pull them up as high as possible, almost to the ears, then with a sharp exhalation we "drop" them down. When the exercise becomes familiar and comfortable, try combining it with cleansing breath - this will greatly increase the effect. Raise both shoulders together several times, and then in turn: first, raise the left shoulder as much as possible, while lowering the right one, as if our shoulders are the scales, then raise the right shoulder, lowering the left (Fig.5.14).

Exercise 3. Now we will rotate our shoulders. Slowly, with maximum amplitude, we move the shoulders up and forward, while making a smooth deep exhalation, then down and back with a deep breath. We make 3-5 such circular movements, after which we change the direction to the opposite, that is, we move our shoulders up and back with inhalation, and then down and forward with exhalation. The exercise can be alternated with alternating rotation of the shoulders: at the same time we move one shoulder up and forward, the second at the same time goes down and back. Turned 3-5 times - and changed the direction to the opposite.

Exercise 4. To stretch the shoulder joints, we do this: we connect our hands in a lock behind our back and, while inhaling, we try to bring our elbows closer. When moving, we feel how the shoulder blades are brought together, the shoulder joints are stretched and the chest "opens". As we exhale, we relax. All together should be repeated 3-4 times.

Exercise 5. Rotate the chair so that your back is against the table. Take away left hand back and place it on the table. At the same time, the right hand is placed on the left shoulder, the head is maximally retracted back to the left (Fig, 5.15). Now we stretch our left hand on the table. Watch your feelings, avoid pain. They stretched, froze in this position for a few seconds, then relaxed their hand and changed sides. Repeat the same 3-4 times. All this must be done smoothly, slowly and with pleasure.

Exercise 6. For mobility and flexibility of the shoulder joints, we will try to join our hands in a lock behind the back. To do this, we put the left hand, bent at the elbow, behind the back and touch the back with the knuckles between the shoulder blades. Then we put our right hand over the left shoulder from above and try to touch the left hand and connect our fingers to the lock (Fig, 5.16). It may be difficult for you to even touch your hands at first, but over time you will start to get good at it. If your hands do not want to "meet" at all, take an object in one of them and try to grab it with your other hand (Fig, 5.17).

When your hands are clasped, lock in this position for 10-15 seconds, continuing to tighten your shoulder joints. If it works well, consolidate the success - unhooking your hands, transfer the hand that is on top, over the other shoulder and again try to interlock your fingers. The forearm and elbow in this position are located on the front surface of the chest. The spine should always be stretched, otherwise you simply will not succeed.

Exercise 7. Clasp your hands together at the back of your head. In this position, we take several deep breaths, raising the elbows as high as possible and stretching the spine behind them. Then hold your breath while inhaling with your spine and elbows extended upward and slowly rotate your torso to the right. The head should turn last. Try to push your right elbow as far back as possible (fig, 5.18). On the way out, take a starting, relaxed position. Then do the same in the other direction.

After this exercise, move your hands away from the back of your head, without disengaging them, and draw a "figure eight" with your elbows in one direction and the other.

Neck exercises

We will strengthen the muscles of the neck with the help of exercises specially designed for them. The constant tilt of the neck, which inevitably occurs when you sit in front of the monitor for a long time, leads to early osteochondrosis - the cervical spine is generally very vulnerable.

The essence of the exercises is to overcome the resistance of the hands in one position or another by the muscles of the neck. Performing each exercise, you should keep in a tense position for as long as you can not exhale without feeling discomfort. Then exhale and relax your neck for the same amount of time you held it. strengthening the muscles of the neck.

Exercise 1. Sitting straight, we rest our hands on the head on both sides in the area of ​​\ u200b \ u200bthe temples. We slightly stretch the neck up and try to turn the head to the side while inhaling, while holding it with our hands and preventing it from turning (Fig, 5.19). Repeat the exercise 5 times in each direction.

Exercise 2. Now we put our hand on the ear and begin to press, while keeping the head straight (rice, 5.20). Everything is exactly the same - we overcome the resistance of the hand until we can not exhale, then we give ourselves a break for the same time. Then we repeat in the other direction, and so on several times.

Exercise 3. Place your arms bent at the elbows on the table and rest your forehead in your palms. Now begin to press with your forehead down, feeling the neck straining from this (fig. 5.21).

Exercise 4. We clasp our hands in the lock and put them on the back of the head. With the back of our head we rest against our palms, trying to move them away, and with our hands we provide resistance (Fig, 5.22).

Stretching the neck muscles

After loading the muscles, you can move on to stretching the neck. This should be done slowly and smoothly, following the breath and not making sudden jerks in any phase of the exercise. In this case, it doesn't matter if you are standing or sitting. Each exercise should be repeated 5-7 times, giving yourself a little rest between sets.

Exercise 1. As you inhale, slowly raise your head up, stretching your neck (Fig.5.23), and with an exhalation return your head to initial position.

Exercise 2. While inhaling, turn the head to the right, holding it in the maximum permissible position for 5-7 seconds, and with an exhalation return it to its original position. With the next breath, we move our head to the left (Fig.5.24).

Exercise 3. Inhale - we tilt our head to the right shoulder, at the end of the movement we additionally extend our head to the right and linger for a few seconds in this position. Exhale - return the head to its original position. We repeat the movement to the left in the same way - tilt on inhalation, return on exhalation (Fig. 5.25).

Exercise 4. Relax your muscles, lower your chin to your chest and begin to move your head in a circle - first in one direction, then in the other. You need to go full circle without straining your muscles in the process. If possible, try to combine a semicircle in the back with inhalation, and rolling your chin over your chest with exhalation. Make sure you don't get dizzy - do everything slowly and carefully.

Exercise 5. Place your palms just above the back of your head and tilt your head forward. Now relax your muscles by keeping your hands on your head. Imagine how your neck is stretched, feel how the cervical and thoracic spine are moving apart. Breathe slowly and calmly (you can use ujjai breathing).

Exercise 6. Place the elbow of your right hand on the table, rest your head on the palm so that the chin and left cheek fit in the palm of your hand. With the other hand, we fix the head in the back of the head, we will certainly control our breathing and relax for about the same time (Fig. 5.26). We repeat the stretch in the other direction.

Spine exercises

Let's move on to the most important - exercises to correct office posture. At the beginning of the book, I have already told you about the horrors of scoliosis and osteochondrosis. It's time to show how to prevent them or get rid of troubles, if they already exist.

Exercise 1. Without getting up from the workplace, you can very simply stretch the spine. To do this, put your fingers together in a lock and turn your hands, palms down. Now, while inhaling, raise our arms up so that the spine reaches for them. When the palms are above your head, stay in this position, raise your head and look at the palms (Fig. 5.27). Now bring your arms forward, stretch your spine (Fig. 5.28), and lie with your chest on your knees and hips (Fig. 5.29). As you fold in half, you should exhale slowly. At the end point, relax your back and rest. Repeat the exercise 2-3 times.

Exercise 2. From a standing position with a breath, raise our arms up and stretch the spine (Fig. 5.30). Then we lower our right hand down and with the help of our left hand stretch left side body, while the right side is relaxed (Fig.5.31). Exhale, release tension - and do the same with the right hand for the right side of the body. Alternating right and left stretches, do a total of 3-4 times on each side.

Exercise 3. Now you need to face the wall somewhere at a distance of half a step from it. With a breath, raise and put our hands on the wall, holding them slightly wider than the shoulders. At the same time, we rise on our toes (Fig. 5.32), and turn our head to the right. We move the chest forward, trying to touch the wall with the chest. Ideally, your body should be flat against the wall. Feel your cheek, chest, and stomach touching the wall. But the legs at the knees must be kept straight. Hold this position slightly without exhaling. Stretch the entire body, and then on the exhale, return to the starting position. Do it all over again, but already turning your head to the other side. You need to do several such paired movements, gradually increasing the distance to the wall in order to better stretch the spine.

Exercise 4. Continue to stand against the wall. Turn your left side to her, stand close and, while inhaling, raise your right hand, stretching the spine along the wall (Fig.5.33). You must stand firmly on the floor, without lifting your feet. Pay attention to your back as well - the spine should be straight, without bending in the lower back or neck. While holding the spine stretch, we make a comfortable hold on inhalation, and with exhalation we lower our hand and repeat the exercise on the other side. The recommended number of repetitions is 2-3 for each side.

Exercise 5. We proceed to the bends to the sides. They should be done while standing. As you exhale, lower your head, then gradually, as if the weight of your head pulls you down, bend the thoracic spine, and behind it - the lower back and hips. In the extreme position (remember that it is harmful to overdo it), we linger for a second and, inhaling, smoothly straighten in the same order in which we were bent: first the pelvis, then the back, and only then the head. We bend to the sides in turn several times.

Be careful - when you bend to the side, whether standing or sitting, the body should not bend forward or backward at the same time, as this is an unwanted additional load on vertebral column... If it's hard to avoid, reduce the incline to a comfortable one.

You can make the exercise harder by stretching the side of your body. To do this, stretch your arms up, grab your wrist with your hand and stretch to the side - you will bend like a tree in the wind (rice, 5.34). Hands should not just dangle at the top, but strengthen the stretching of the spine. After a couple of such bends, you should give your body a rest.

Exercise 6. You can stretch your sides while sitting. The benefits will be less, but not much space is required. Sit on the edge of a chair with your arms at your sides and your back straight. With an exhalation, we tilt the body to the side and relax in this position (Fig, 5.35). On inhalation, we straighten. The hand, towards which we bend, should freely fall to the floor along the body.

Exercise 7. Now we will use the simplest exercise machine at our disposal - the chair on which we sit. We move a meter away from him, lower our arms and tilt the body so that the back, neck and arms form one horizontal line. At the same time, the eyes look at the floor. Imagine that your spine is an elastic cord or expander. Try to stretch it by pushing the pelvis back, and with your hands pulling yourself forward over the edge of the chair (Fig.5.36). Stretching out as far as possible, linger for 30-40 seconds. During the pause, you need to breathe deeply so that the spine stretches even more from the movement of the muscles. If possible, use ujjai breathing.

If you are good at pranayamas, you can make the exercise even more difficult. For this, the udiyana bandhu technique is used. It consists in the fact that during a delay after exhalation, we draw in the abdominal muscles and raise the diaphragm up. It will be more difficult to perform the exercise, but the tension from the lumbar spine is better relieved and the intervertebral space increases, so this is very useful for the discs.

Exercise 8. Continuing to hold onto the chair with our hands, we get a little closer to it and do a new exercise. Imagine a cat arching its back when it is angry. As you exhale, arch your back upward as much as possible, trying to make it seem round. Pull your chin to your chest so that the cervical vertebrae are also rounded (Fig.5.37). As you inhale, bend your back down and pull your head up - this is what the cat does when it purrs and rubs its head against the owner's knee (Fig, 5.38). The legs should remain straight at all times, and the movements should be smooth, like a cat. This “wave” should be repeated up to 10 times.

Exercise 9. Spinal curls are very helpful in relieving tension, and they also engage the longitudinal muscles that support the vertebrae. The simplest crunches can be done without getting up from your chair. The main rule is to keep your back straight, not tilt it or bend it anywhere.

Let's start curling up. To do this, we take our right hand back, while simultaneously turning the body to the right and back, and turn our head as far as possible to the right. You can place your left hand on your right thigh and use it to slightly increase the twist. In the twisted position, 3-4 cycles of complete breathing or ujjai breathing should be kept. You should return to the starting position slowly and, after rest, "twist" in the other direction. Repeat as usual several times.

For a more complex version of the exercise, bend the right leg and place it crosswise behind the left thigh on a chair. The buttocks are symmetrically positioned on the seat. We hang the left hand by the right knee, and we remove the right hand behind the back of the chair. We stretch up with the spine and turn the head and the whole body to the right (Fig.5.39). You can help yourself a little with your hands, but you don't need to move on through the pain and discomfort. The pauses at the endpoints are the same, 3-4 breathing cycles. You do not need to repeat this exercise many times.

Exercise 10. It will be difficult to do this exercise right away, so we will use the wall as an assistant. You should stand with your back to it somewhere at a distance of half a meter. The legs and arms are spread wider than the shoulders. While inhaling, raise our hands up, lay back side palms on the wall and begin bending the spine back from the cervical spine: first, tilt the head back, then attach the thoracic and lumbar regions (Fig, 5.40). It is necessary to try to ensure that all vertebrae participate in the deflection. We linger at the end point for the duration of the inhalation hold, then with the exhalation we return to the starting position. 2-3 reps are enough.

Exercise 11. Let's pay special attention to the muscles of the lower back, because many unpleasant ailments begin with them. To strengthen your lower back, sit on the edge of a chair, straighten your back, and grab the seat slightly behind with your hands. From this position, you need to take turns lifting the legs bent at the knees - each leg about 10 times (Fig, 5.41). After that, holding with your hands, raise your legs to a horizontal level and move them like scissors - spread and bring (rice, 5.42). First horizontally, then vertically.

Now release your hands, put your feet on the floor and bend over to them, touching the floor with your hands alternately to the left and right of the feet (rice, 5.43).

Exercise 12. Stretch your entire body while doing a healthy breathing exercise. Stand straight with your hands in front of your chest. In this position, you need to take several free breaths and exhalations, calming your breathing and consciousness. Then, with a full breath, raise our arms through the sides up, while simultaneously stretching the spine and lifting on toes. We stretch in this position up as much as we can (rice, 5.44). With an exhalation, we lower ourselves to a full foot, return our hands to a position in front of the chest.

Continuing to stand straight, join your hands in the lock behind your back. Pull the spine up, push the pelvis forward. The buttocks need to be squeezed tightly (as the fitness instructors joke, "imagine a coin squeezed between them"). With an exhalation, we slightly bend back, while pulling our arms down in the lock and bringing the shoulder blades together (Fig. 5.45). Try to feel how your ribcage opens and stretches.

The lower back should also stretch up. On inhalation, we return to the starting position. On the next exhalation, we tilt the body forward (at the same time, the arms move upward as much as possible), again squeezing the shoulder blades (Fig.5.46). You can stay in this position for 2-3 respiratory cycles, and then, with the next exhalation, strengthen the stretch, tilting the body to the knees (Fig. 5.47).

Be careful: in the last position, the hamstrings, lumbar region, and shoulder joints are stretched very strongly. If your body is not ready, skip this step of the exercise.

Exercise 13. The last exercise in our spine complex is the round back bend. We stand straight, hang our head down, bring our shoulders together and lower our arms. We bend over and, rounding the back (Fig. 5.48), we additionally stretch it for 2-3 respiratory cycles, then we make a short hold on the exhale and, with inhalation, slowly rise "in sections", starting from the lower back, as we have done before. In conclusion, raise our shoulders higher and, with an exhalation, "drop" them down. It is enough to do 2-3 repetitions of this exercise.

Exercises for the legs

I recommend doing leg exercises at home after work, because, firstly, they need more space, and secondly, they should be done when new loads on the legs are no longer expected. Come home, rid your feet of traumatic narrow shoes or high-heeled shoes - and take care of the health of your beautiful legs. By the way, dear ladies, you may not know why it is harmful to wear high heels... I will tell you. If your heels are higher than 4 cm, then the load goes from the calf muscles to the buttocks, which additionally sags the lower back. Accordingly, not only the legs get tired, but also the spine. In addition, our body is not adapted to such a "vehicle", therefore, the outflow of venous blood from lower limbs and pelvic organs. This is fraught with varicose veins of both the lower extremities and the pelvic organs, which are very common today.

To be on heels less, you can change your shoes into more comfortable shoes brought with you while sitting at your desk. Another way is to take off your shoes from time to time and stretch your feet.

Here are some exercises that you can do without getting up from your chair.

Exercise 1. Sit on the edge of a chair with your back straight. Lift your heels off the floor using your toes. Stretch the front of the ankle as much as possible while feeling the tension in the back of the calves. You can breathe as you like, stretching should be continued for 10-15 seconds.

Then lower your heels to the floor, relax. Pull your toes towards you, trying to raise the foot as close to the lower leg as possible - you cannot tear the heels off the floor while doing this (rice, 5.49). Having fixed the leg in this position, slowly spread and bring the toes together. We do 3-5 repetitions.

Finally, put one foot on the heel, the other on the toe and alternately change the position of the feet, rolling from heel to toe and back. It is recommended to do 5-7 reps.

You can use all the muscles in your leg by doing the weight-lifting exercise. Having freed ourselves from the shoes, we put our feet on the floor, then extend the right leg forward. Pull the toe towards ourselves, and the heel forward. Keeping your leg straight at the knee, spread and bring your toes together. You need to do this exercise slowly and smoothly, feeling how all the muscles of the leg are involved in the movement.

Exercise 2. To restore the mobility of the ankle and toes, we do this. We put one foot freely, and the other on the toe so that the support falls on the big toe. We smoothly roll the foot from the thumb to the little toe, paying attention to the tension arising in the area of ​​each toe and, at the same time, to the movement in the ankle. After 2-3 rolls, change the position of the foot, placing it on the floor with the back surface with support on the big toe. In this position, we roll again from finger to finger. Breathing is arbitrary. Having worked on one leg, we relax it and do rolls on the toes of the other leg.

Exercise 3. Stretch your ankle. Sit as in the first exercise with one leg extended forward (Fig.5.50). In this position, slowly rotate the foot, first clockwise, and then in the opposite direction (Fig, 5.51). After making several circles in each direction, change the leg.

Exercise 4. You can also strengthen your knee joints with circular motions. Sitting on the edge of a chair and holding on to the armrests or the seat with our hands, raise the leg bent at a right angle and move it slightly to the side. The second leg serves as a support for us and stands firmly on the floor. We make circles with a bent leg in a clockwise direction. The leg only rotates in knee joint, the hip and foot should be motionless. Twisted clockwise - twisted counterclockwise. Then we change the leg.

All these exercises, if desired, can be performed while standing - it will be more difficult, but more useful.

Exercise 5. Now let's get up and use our office chair or some household piece of furniture to lean on. Imagine yourself at a ballet barre. Place your hands on the back of the chair and sit down slightly. In this case, the back should be straight, and the kneecaps should not protrude beyond the toes. The feet are parallel. Now we slowly rise on our toes, trying to stretch out as much as possible (Fig.5.52). Just remember to keep your knees slightly bent! We hold ourselves in this position for 5-10 seconds and return to a full foot. Now we straighten the knees, transfer the body weight to the heels and pull the toes up (Fig.5.53). In this position, we also linger for 5-10 seconds, while trying not to leave the buttocks behind. To push the pelvis forward, slightly tense gluteal muscles.

Exercise 6. In the workplace, supported by a chair, you can not only flex your joints, but also stretch your muscles. We lay a straight leg on the seat, grab the armrests or the back of the chair with our hands and tilt the body forward towards the leg (Fig.5.54). You will really want to bend your knees to make it easier, but this cannot be done, because the meaning of the exercise will be lost. When bending, the entire back of your legs should be tense, but do not bend too much so as not to hurt yourself. Hold at the end point for 10 seconds, then bend the knee of the lying leg and push the body forward (Fig.5.55). Now most of the load will be on the front of the thigh. bent leg and a supporting leg. They held on for another 10 seconds - and smoothly returned to their original position. Rested, changed legs. It is advisable to breathe with the help of ujjai practice, or at least just slowly and as deeply as possible.

Exercise 7. Passive leg stretching does not even require standing up, but it works very well on all joints of the leg, including the hip. Let's try to do the half lotus asana (ardha padmasana). Sitting with your back straight, place your right ankle on the thigh of your left leg and relax for a few minutes (Fig.5.56).

You don't even have to stop working, just change your leg later so that it doesn't go numb. Make sure your spine remains straight at all times.

Over time, you can add to the load: in comfortable clothes, sit in the lotus position and stay in it for several minutes (rice, 5.57).

Exercise 8. To work out the pelvis, you need to stand up straight and as you exhale, push the sacrum forward, while squeezing the buttocks. At the same time, the deflection decreases in lumbar spine. While inhaling, we relax the pelvic muscles and return to the starting position.

Exercise 9. You can also do pelvic exercises borrowed from oriental dances. Standing with a straight back, we move the hips to the left to the maximum distance, then move them forward, right and back. This should be done not abruptly and jerkily, but smoothly so that the movement merges into one circle with a large amplitude. Turning the pelvis in one direction, we repeat the circles in the opposite direction.

In general, one should try to constantly train the gluteal muscles - when walking, standing in an elevator, in transport, etc. The buttocks maintain the correct position of the pelvis, and if they are weakened, then the load on the lower back increases. The spine becomes hard, and he gets tired faster. How to train your glutes? You just need to keep them in a tucked position, while simultaneously feeding the sacrum forward. When walking, you can also tighten the buttocks, and if you are doing some kind of exercise while standing, then make sure not only to keep your back straight, but also to ensure that your gluteal muscles work all the time and do not relax.

Pauses to relieve fatigue

As you can imagine, you cannot do all the above exercises at once, otherwise the working day will simply end (although, undoubtedly, it would be useful). So you need to organize pauses to restore performance and give yourself physical activity for 3-5 minutes.

Complexes for such "five minutes of health" need to be thought out in advance. It is desirable that each pause in work be devoted to exercises for only one muscle group. In the "five-minute" it is enough to include 2-3 exercises learned at home. Having understood the techniques, you will not only master a particular movement well, but also begin to listen to your own feelings. This means that you will select activities that are ideal for you personally.

Let's say you pause four times during the day.

1. During the first of them, you pay attention to the legs - feet, legs, ankles and tendons, and at the same time do self-massage of the feet, which you will read about later.

2. The second pause is for the back. They stretched, bent over, bent their backs, stretched their lower back. It is the middle of the day, and her back is already numb, so she will be happy with the stress. At the same time, you can do eye exercises and breathing practices to increase your efficiency for the remaining working hours.

3. The third pause is filled with stretching of the shoulder joints and a load on the forearms and restoring the working capacity of the hands.

4. Finally, during the fourth pause, we relax our long-suffering neck and relieve tension from it. It is also necessary to do a neck and head massage, and at the same time relieve eye fatigue at the end of the day.

But do not rely on gymnastics alone, because stretching and warm-ups alone will not return health. Start giving yourself physical exercise during the working day. For example, if you need to report or learn something about work, go to the next office, and do not call there by phone. Climb the stairs on foot, resting along the way, and ideally forget about the elevator altogether! If time and route allow, you can walk to and from work. When walking for a long time, it is recommended to slightly lengthen the step, literally by 2-3 centimeters: this way you will include in the work all the joints of the leg, "frozen" during the usual step.

Believe me, your body will very quickly figure out which of the proposed exercises it needs. Soon you will have a desire to make some specific movements and combine them in a certain way. And at other times, on the contrary, relax the muscles that are tense without a specific purpose.

Let me remind you that correct breathing helps in performing physical exercises. Therefore, I recommend that you pay special attention to the development of pranayamas. The basics for practicing these breathing exercises are already outlined in this book, but they are difficult to master without an instructor. As already mentioned, the techniques of "large pranayamas" are so different from the breathing we are accustomed to that one must either study a lot of special literature with video tutorials, or find a person who will explain everything in detail and check the correctness of the execution. At first I studied from books, and later it turned out that I was doing everything right. But I devoted a couple of hours to classes every day. With an instructor, the learning process will go faster and easier. Pranayamas by themselves will not restore health, but thanks to them you will get rid of unnecessary worries and learn to overcome stress and fatigue. And this is an important step towards health. A healthy mind is in a healthy body, and vice versa - the body becomes healthy when the spirit feels good in it.

Now let's temporarily take a break from physical education. Yes, there are a few more sets of exercises ahead of us, but you can't bother yourself with just them. Let's turn to a very useful way to warm up, take care of yourself and improve yourself - self-massage.

Office self-massage

Massage is a useful and very pleasant business. All world civilizations have their own massage systems. Wellness centers, beauty salons, as well as athletes cannot do without massage. It not only tidies up the muscles, but also slows down the aging of the body, relieves fatigue and improves tone. Of course, if you can visit a professional massage parlor twice a week, most of the following exercises that can be done in the workplace will seem unnecessary to you. But they only take 5 minutes, and they bring benefits and health. And not all readers of this book, like myself, can find the time (and finances!) For a massage. We'll have to cope on our own, and I assure you: it will turn out just as well. In addition, self-massage can be performed at the workplace to restore strength and energy to tired muscles.

What is the essence of massage? By flexing the skin, we simultaneously act on the tissues, vessels and tendons underneath. They have nerve endings, impulses from which are sent to spinal cord... The nervous system, as it were, wakes up, revives - and begins to better manage all our internal organs. And at the same time the capillaries - the smallest vessels - expand. This improves blood flow, and with it the state of health. In addition, massage stabilizes blood pressure and soothes the heart.

When we are "our own masseurs", we are free to choose how, when and where to carry out the procedure, and we can also change the strength of the impact according to our own feelings. Self-massage can also be used as an "ambulance" at the first signs of muscle or joint discomfort.

I have selected for you self-massage techniques that you can use even at the workplace, without attracting the attention of your neighbors in the office. It will take you only a couple of minutes to massage any part of the body, and you may not even be interrupted from work during this time. Use self-massage when you feel tired - the body will tell you on its own. After all, he is a cunning and very reliably arranged system that knows how to signal to you about what your body needs right now. By responding to such ambulance calls in the form of 1-2 exercises or rubbing, you will constantly keep yourself in good shape. But keep in mind - self-massage will not completely replace a massage session conducted by a master of his craft, so it will be useful to contact a professional from time to time.

Alas, for massage there is contraindications- inflammation, bleeding, thrombosis and varicose veins, tuberculosis, tumors, skin lesions and fungi. If you are not sure if a massage is indicated for you, consult a specialist.

The first rule of massage. Movements should always be directed from the edge of the body to the center. So, when massaging your hands, you need to move from the hand towards the armpit, and not vice versa. Massage the legs from the foot to the thigh. But note that the rib cage is massaged from the middle towards the axillary lymph nodes, and the nodes themselves are not massaged. When massage, you do not need to devote too much time to one area - 1-3 minutes is enough, and you can move on.

The second rule of massage. Different movements are used for different purposes. There are only six of them: stroking, squeezing, rubbing, kneading, shaking and tapping.

Stroking perform slowly, with gentle movements, the hand should move freely over the skin. This technique heals the skin well and soothes the nervous system.

Squeezing acts on deeper layers of tissues, including muscles, and at the same time tones up the central nervous system.

Trituration works well on joints, tendons and soles. This technique improves blood circulation in the treated area. The difference from stroking is that when rubbed, the hand does not slide over the skin, but moves with it, stretching the tissues lying deeper. Rubbing is done either with the base of the palm or with a clenched fist, and the hand can move along the muscles, across and in a circle.

Kneading and shaking serve for deep study muscular system and relaxes well. The technique consists in grasping, lifting, squeezing and displacing tissues, and the process should go without pauses, continuously. Kneading improves the outflow of lymph and blood and thereby contributes to the correct distribution of fluid in the body and the prevention of edema.

Shaking can be considered as a variant of vibration massage. Such movements are best done with fingers alone across the muscle fibers. In this case, rapid oscillatory movements are made to the sides.

Beating- it is also tapping, patting, chopping (depending on how you perform it) - you need to do it with caution. The essence of the movement is in frequent blows with a brush, the edge of the palm or fingers across a relaxed muscle. Such movements should not massage the abdomen, inner thighs and tight muscles that could not be relaxed. At the same time, in this way, you can increase the tone of large muscles.

Hand massage. Hands are an organ that, even in our time of mental labor, gets tired of work most of all. To relax your hands better, place them on the table. First, you need to stretch each finger, clasping it with the brush of the other hand and making gentle stroking and rubbing movements in a circle. Then we spread our fingers wide and knead the interdigital membranes with the second hand. After that, we rub our palms thoroughly, as if washing. Finally, we grasp the wrist with the other hand and make circular stroking and kneading movements. In the same way - with circular strokes and squeezes - we massage the muscles of the forearm.

Foot massage. It is most convenient to massage the foot while sitting. Holding with your hand, place it on the thigh of the other leg. With the other hand, begin to rub the sole in the direction from the toes to the heel (Fig.5.58). You can rub with your fist, or you can perform circular movements with your fingertips. Then we move on to the fingers, rubbing each in a circular motion.

In the same way, from the toes to the ankle, the upper surface of the foot is massaged. At the workplace, it is good to start a foot massager that can be rolled under the table without interrupting your work. A simple solid small ball is also suitable as a massager.

Ankle massage. Move higher from the foot. The Achilles tendon should be rubbed and stroked from the heel to calf muscle... The inner and outer surfaces of the ankle are massaged in the same way.

Calf massage. Place your foot on a chair or on the thigh of your other leg. Use one hand to stroke the inside of the lower leg and the outside with the other. From stroking, go to circular kneading with the pads of your fingers, and then to more intense squeezing with the same direction of movement.

Knee massage. The leg needs to be straightened. You should stroke the knee in a circle with both hands, and then rub it along the inner and outer surfaces of the joint with the base of your palms or with your fingertips (Fig, 5.59).

Thigh massage. Sit on the edge of a chair. Put the outer surface of the foot on the floor. Engage both hands to simultaneously stretch the front and back of the thighs (Fig. 5.60). From stroking, go to rubbing and shaking. While sitting, you should not tap the muscle, even if you really want to, because it is not relaxed enough.

Massage the buttocks. To prepare your buttock for massage, kneel on a chair and place your weight on that leg so that the other, straight leg can relax. The buttock needs to be rubbed with a fist, and you can also shake it to the sides and from the bottom up (rice, 5.61).

Lumbar massage. The lower back is a very important area for massage because it is constantly squeezed from a sedentary lifestyle. Sitting with a straight back, place both hands along the spine (fig, 5.62). Hands should be pressed tightly to the back with all movements. Start with stroking, then rub your muscles with your fingertips. Make small circular movements along the spine, then a few centimeters from the spine to the sides. The next step is to symmetrically rub the lower back with both palms along the spine and stroking again.

Neck massage. Now go to the neck. She relaxes best when we sit. The massage should be started by stroking the back and side surfaces of the neck with your fingers, "grabbing" a little the front surface of the chest. We gradually deepen the massage, moving on to rubbing with fingertips (rice, 5.63). You can place your fingers with a "comb" and a little "saw" the posterolateral surface of the neck. Then transfer these movements to the lateral surface of the neck and the trapezius muscle. At the end of the massage session - as always, stroking.

Scalp massage. It is very good for relieving fatigue. Spread your fingers, as if you had not hands, but massage combs, and with your fingertips stroke your head from the forehead to the back of the head and from the temples to the back of the head (Fig, 5.64). Then start stroking in circular motions all over your head. Gradually, a feeling of warmth should appear - this is blood rushing to the scalp.

I deliberately do not pay attention to the techniques of self-massage of the back, chest and abdomen, because their implementation in the workplace is problematic. In addition, you need to lie down, since they are more technically difficult. The above practices are enough to raise the tone. Unless it is worth adding a couple of others.

An interesting complex may be useful to you Chinese massage. It can be performed both during the day and while lying in bed.

At first rub our hands, including massaging their back surface in a circular motion. This way we stimulate the blood vessels' circulation and activate the energy channels starting on the hands. After rubbing with maximum effort, we squeeze the fingers into a fist, and then we relax the hand - and so on several times.

With the brush of the right hand, grasp the wrist of the left. Circular rub first with movements interior arms up to the shoulder, then we go back down, rubbing the back from shoulder to wrist. For each hand, you need to raise and lower this way several times.

Now we put our hands on the forehead, we lead them along the face, bypassing the nose, then we transfer our hands to the back of the head behind the ears and lead them to the crown, and through the crown we return them to the forehead. There are ten such circular movements. Then, with the pads of the fingers, massage of the scalp. For this we use circular or spiral movements. You need to touch the skin lightly, without causing discomfort or clinging to your own hair. You can, as I said above, place your fingers in the form of a comb and so massage the scalp. In conclusion, you need to lightly drum your fingers on the scalp. This exercise stimulates blood circulation in the brain. As a result, not only the head cooks better, but also the blood pressure stabilizes.

Chest massage should be combined with breathing phases. While inhaling, tap with your fingertips on the front and side surfaces of the chest. Then we hold our breath and rub our chest with vigorous movements. On exhalation, slightly squeeze the chest from the sides. This combination of practices - breathing with massage - significantly improves respiratory system, increases the vital capacity of the lungs and stimulates tissue oxygenation. It is recommended to do 3-5 breathing cycles, combined with a chest massage. Of course correct breathing techniques must be mastered in advance so that the massage does not cause discomfort.

Self-massage of the lower back among the Chinese is similar to what I have already described above. You can supplement it with an effect on the sacrum. Massage this place with light tapping movements, rubbing in a circular motion, pinching. But don't overdo it. Lumbar massage stimulates kidney function and prevents aging of the body.

Belly massage spend lying down, with bent knees. With the right hand, the base of the palm is made in circular movements in a clockwise direction. Don't be afraid to make an effort, but again, don't hurt yourself. We spent 10 repetitions, then with the base of the left palm we do a similar massage counterclockwise. You also need to do 10 reps. This series of massage ends with clockwise movements again.

Supplementing stomach work is useful point massage. To do this, we start with the right costal arch, making jerky movements along its edge with three straightened fingers. After 2-3 pushes, move the fingers to the left. Then we move clockwise, which coincides with the course of the large intestine. The beginning of the movement is in the right iliac region. From it we move along the "right flank", under the ribs and descend along the "left flank". As a result of this impact, work is stimulated gastrointestinal tract and the metabolism improves. Blood and lymph often stagnate in the abdominal cavity, and acupressure helps to disperse the fluid. The abdominal massage is performed on an empty stomach. There are contraindications to it - inflammatory diseases abdominal organs and tumor processes of any localization.

To the above self-massage techniques I will add one more, which is most convenient to do at home. This acupuncture. This system is based on biologically active points of our body. According to the ancient oriental theory, certain zones on the feet correspond to different internal organs(fig.5.65). So, by massaging the soles, you influence other organs and systems, making them healthier and activating their activity. It is as if you press the buttons on the remote control and “turn on” different systems of the body. Do you think Indian and Chinese monks just go barefoot? No, they massage their feet - after all, small stones and irregularities constantly come across on the road, which have a positive effect on active points. In our cities, you are not particularly barefoot - and the climate is not the same, and there is a lot of garbage, so I recommend working according to the laws of acupuncture while sitting at home and pressing on the skin of your feet with your fingers.

Now you know which organ a particular point of the foot corresponds to. Guided by the scheme, you can easily cope with emerging ailments. When it is difficult to find a specific point, you can massage the entire foot, treating each toe, interdigital spaces, metatarsal bones and Achilles tendon. This will not be superfluous in any case. Note that in fig. 5.66 marked the main directions of massage movements. At the same time, rubbing can be done not only with the pads of the fingers - when they get tired, you can massage the foot with the base of the palm.

Photo: Dmitriy Shironosov / Rusmediabank.ru

Just a few minutes of physical activity in the workplace will energize you for an entire day.

If you don’t want to feel “pimped out” in your prime and suffer from the constant fatigue syndrome of an office worker, use “the antidote to crazy life” - this is how the famous science fiction writer Stephen King described it.

Physical activity at the workplace will cheer you up better than the most elite sort of coffee, relieve tension in the whole body, clarify thoughts, increase efficiency and help you stay in great shape.

"Feet shoulder-width apart, arms up ..." - this call every morning and at lunchtime was heard by Soviet citizens on the radio. Industrial gymnastics in the USSR was an integral part of life, because labor productivity, the fulfillment of the plan, and the health of the Soviet people depended on it. Today, many companies have included "five-minute physical education" in their corporate ethics. But if this tradition has not yet reached your place of work, take care of your health yourself. And even if you are not alone in the office, choosing simple yoga exercises, you can relax imperceptibly for the eyes of others.

Above circumstance

According to doctors, our health is the “core”. Our state of health and mood depends on how mobile he is during the day. If you do not stretch every day, there is a risk of developing various diseases associated with the spine. Posture is deformed, and with it the position of internal organs, which, naturally, will backfire with health problems. And we are still wondering why the kidneys hurt, the constipation bothers, varicose veins appeared ...

Six hours of inactivity of the body day after day, while its function is movement! Sedentary work literally turns us into deep elders: joints lose their flexibility, muscles - elasticity, blood circulation is impaired and heartbeat... But if you regularly perform a few simple exercises, without even getting up from the chair, you can bypass all the unpleasant nuances. Yoga will allow you to do exercises without work clothes in the most reputable office and thus relax the spine, remove tension from the neck, give rest to the eyes and invigorate.

Exercise to help relieve stress and relax your neck muscles

Performed while standing or sitting on a chair. It is advisable to remove before starting.

Close your eyes, concentrate on your breathing. It should be smooth and calm. Lower your chin to your chest and begin to slowly perform circular head movements - five rotations in one direction, then the same amount in the other. At the same time, the shoulders should be relaxed.

Exercise that improves blood circulation and brain function, prevention of vegetative-vascular dystonia

It will not be difficult to make it even while sitting at a meeting. The essence of this simple asana is correct technique breathing. Breathing in, we inflate the stomach, and when we breathe out, we draw in. If you are alone in the office, cover your eyes during the exercise. By the way, with this simple exercise you will flatten your tummy and pump up your abs.

Exercise to help focus your attention on the main thing, collect your thoughts

In yoga this pose is called “tree”. To repeat it, you need to stand up and spread your legs wide. Pay attention to the feet: they should be parallel to each other. Focusing your gaze in front of you will help you maintain balance. Take your right foot and place it on inside right thigh. Take your knee to the side, and fold your hands in front of your chest, palm to palm (as for prayer). Then repeat the exercise with your right leg. Don't forget about yours.

Exercise for a flat back and slim posture

Working at the computer, without noticing it, we begin to slouch. This "office workaholic" posture causes back pain, neck pain and deprives us of beautiful posture... This asana will help you keep your beauty in perfect order.

Take a standing position, feet shoulder-width apart. Inhale and slowly raise your right hand up. Then bend at the elbow and assume a position as if you want to scratch your shoulder blade. Now you need to lower your left hand along the body, bend it and try to reach with your brush to the right hand. Clasp your fingers and freeze in this position. If your hands don't want to join, “strengthen” your position by holding onto your clothes. Repeat everything on the other side.

Exercise for the eyes, helps relieve computer fatigue

Painfully familiar to office workers. At the same time, the head begins to hurt, the spine aches, and a bad mood and irritation appear. But five minutes with correct breathing is enough to quickly relax and put your eyes in order. Give yourself the setting, or rather, the muscles of the face - to relax. Then make circular movements with your eyes to one side and the other, up and down. Enough five times. Now place your palms with the lower part above your eyebrows, close your eyes and, when you breathe in, slide them down. Repeat this several times.

The yoga club conducts yoga classes in your office. You can practice at a convenient time: morning, afternoon and evening. This is a convenient class format for modern people and organizations.

The frantic rhythm of office life sometimes leaves no chance for well-being and vigor throughout the day.
Fatigue, neck pain, lower back pain, irritability, lack of interest and motivation build up ... and there is so much more to be done! Sound familiar?

How to get out of a state of chronic fatigue and invigorate your body without leaving your office?

Start doing yoga in the office with a personal instructor. Yoga is the oldest healing practice that comes to the rescue now, in the age of modern technology.

Why do you need yoga in the office:

• Yoga helps to quickly relieve stress, recover
• Your brain is unloaded during yoga.
• All the garbage of everyday worries and problems goes away, you cleanse your psyche
• Corporate yoga classes develop a state of inner calmness and silence
• Yoga heals your body
• The joints become flexible internal organs get massage and wellness
• All body systems begin to function for more high level you become younger than your biological age
• Back problems are solved, vitality and immunity are increased

This is a small list of the problems of a modern business person solved with the help of corporate yoga in just an hour and a half of classes three times a week.

You can sign up for a trial lesson right now!

Call by phone - +7 926 596 87 15, Sophia or write to the mail - [email protected] site

For whom:

For everyone who works in the office.

Imagine what you can achieve with daily activities, when corporate yoga becomes a way of your life.

What regular yoga classes in the office give you:

• The solution to all health problems
• States of deep relaxation and energy recovery achieved naturally
• A burst of cheerfulness throughout the working day
• Peace and harmony of soul and body
• Developing intuition, which is very important when making financial transactions
• Harmony in relationships at work and with loved ones
• Improving team cohesion and team spirit

And it's still not full list of what is revealed to a person walking the path of yoga. This program is not for one week or even a month. But everything is attainable to the one who walks.

Sometimes work takes the last of your strength. However, by carefully doing certain yoga exercises throughout the day, you can significantly improve your physical and mental well-being. Take a wellness break for yourself - you need it and you deserve it! Returning to business, you will find that you are more efficient at getting things done. We found yoga exercises for the office in the book "Yoga Between Things" by former TV presenter and now yoga instructor Christine Chen.

By now, you’re probably banging on the keys convulsively as you rake an endless avalanche of emails. Give your hands and wrists a good warm-up so that they will continue to serve you faithfully. Challenge them to battle and have a wrist fight right at your desk!

1. Look up from the screen and look at something soothing, such as a flower in a pot.
2. Stretch your arms forward, slightly bending at the elbows.
3. Interlace your fingers and, without straining them, firmly press your palms together.
4. Start painting smooth eights in one direction with the brushes. The movement should come from the wrist.
5. Breathe slowly and smoothly.
6. Now change direction. This may be harder than you think!
7. Continue drawing for twenty to thirty seconds: a professional fight never lasts long.

Why do the exercise. Our wrists are so small and fragile compared to our torso, and we put so much work on them! We keep our hands above the keyboard in the same position for many hours, preventing our wrists from moving normally. As a result, they weaken and lose elasticity, and this is a direct path to the development of diseases. The smooth rotation of the wrists, combined with rhythmic breathing, increases blood flow to the hands and fills the fingers with strength and energy to fight the project.

After talking with the boss, did your stomach twist? Desperate to shout out the unprintable to take your soul away? Don't let resentment poison you for the rest of the day - better sit down and do a twisting exercise to release tension and squeeze out all the negativity.

1. Sit on a swivel chair, move a little to the edge of the seat.
2. Turn to the table. Place your feet parallel, with your toes towards the table.
3. Place your left palm on the table; place your right palm on the seat next to you, near your right buttock, with your fingers away from you.
4. As you inhale, stretch your crown towards the ceiling. Feel the spine lengthen.
5. As you exhale, rotate the body to the right while pulling the navel inward.
6. Repeat steps 4-5, twisting harder each time.
7. Return to the starting position and do the exercise on the other side.

Why do the exercise. Twisting poses in yoga are very important role- you seem to "squeeze out" anxiety and lethargy. This exercise is an upright version of Jathara Parivartanasana, a lying twist with an abdominal twist. It helps to get rid of negativity and aching feelings in the stomach, maintains and restores elasticity. lumbar muscles... Thanks to the alternating twisting and relaxation of the abdominal wall, the digestive organs are toned, toxins are removed, and the circulation of energy is enhanced.

You have probably heard that our body is, in principle, not adapted to sit for a long time. And about the fact that long-term sitting at the computer depletes the reserves of a special type of energy required for mental work? Find a bath towel, a large thick scarf or a thin blanket and learn how yogis restore this energy.

1. To begin with, get up from the table and stretch from the heart.
2. Take a deep breath and, after a moment's pause, exhale loudly and vigorously through your mouth, releasing the tension and the situation that caused it.
3. Prepare the roller: gently roll the towel, scarf or blanket into a roll as shown. Take the time to properly smooth it out before twisting it: you don't need bumps at all, and then, it is bad for your back. The length of the cushion should roughly correspond to the distance between the sacrum and the base of the neck.
4. Sit in a chair. Place the roller vertically behind your back, along your spine.
5. Move back all the way and press the lower edge of the bolster against the seat back with your lower back.
6. Now sit back on the roller. Feel the shoulders and chest stretch and expand.

Why do the exercise. Sitting for hours at the computer, we deprive our brain of the necessary nutrition and block prana vayu - one of the most important energies in our body. The circulation of prana vaya stimulates vision and hearing, activates creativity and logical thinking, and also fuels our enthusiasm, that is, it provides us with everything we need to effective work... I think it's worth bringing a scarf, towel or blanket to the office for that, right? The roller helps to align the spine "in line" and redistribute the load; muscles in the neck, shoulders and back relax, and the body no longer expends so much energy to maintain the body in a sitting position. As a result, energy is released that can be spent on something useful.

You have gone headlong into work and completely lost track of time, and the lower back and tailbone are already vying with each other to shout that they need a break. To align the body after a long stay in any position, yogis use compensating postures. This pose will bring deep relief to the hips and lower back. It takes effort, but it's worth it!

1. Stand by the table facing him. Clear space in front of you.
2. For extra support, place your palms on a table about shoulder-width apart.
3. Raise your right leg while bending it at the knee and turning it to the right, and place your lower leg in front of you on the table. The knee should also rest on the table, slightly beyond the shoulder line. Move your right hand to the side, but do not remove from the table.
4. Pull your sock right leg to the lower leg. Strain your foot, as if you want to split the table with its edge.
5. Place your left hand on the table lightly.
6. Place your right palm on your right thigh - with your wrist on the crease between the thigh and pelvis, with your fingers towards the knee.
7. Press gently on your thigh with your palm, turning it towards the table. It's not easy, but try it anyway. Do not tilt your body to the side and keep your pelvis level to lock your lower back.
8. If you feel comfortable, stay in this position for a while. Then, with your back straight, lean forward towards the monitor. For additional support, slide the fingers of your left hand forward on the table; smoothly unfold your hips to increase the depth of the incline. Be careful if you have knee injuries.
9. Take a few breaths. Breathing evenly will help you relax.
10. Repeat steps 3-9 in the opposite direction.

Why do the exercise. The position of the legs here is borrowed from the Pose of the one-legged pigeon king (Eka Pada Raja Kapotasany) - easier to do than pronounce! The exercise lengthens the iliopsoas muscle, which is responsible for hip flexion, which gradually shortens from sitting for a long time. It also prevents our hip joints from losing their mobility and elasticity. Leaning to the feet soothes the mind, as do all yoga poses.

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If you work in an office, you probably experience a state of physical stress from time to time. It is very possible that you also experience mental stress, which is the result of constant efforts to cope with your duties and justify the demands placed on you.

The human body is designed for movement, an active lifestyle, it suffers if it is deprived of such an opportunity. Joints remain flexible and muscles elastic only when they are working. Movement is natural and necessary, but most office positions involve long periods of sitting in the same position. Along with exercise, you need fresh air, plenty of oxygen, but since you spend most of your time indoors, you hardly get it. All of this affects physical health, mental ability, emotional stability, mood, ability to concentrate.

You probably think that physical exercises- an isolated part of your daily life, for which you need to allocate special time at the beginning and end of the working day. However, it can be enough to take a few minutes of charging a couple of times during the working day to remove muscle tension and stress. If you develop a habit of incorporating movement into your office life, you will avoid the fatigue that builds up throughout your workday.

If you are worried about how you will be doing the exercises in the office in front of people, please do not worry. Many of the movements are performed in such a way that they are not at all conspicuous, and you yourself will become bolder when you feel that your activities are beneficial to you.

Exercises

Raising the shoulders and flattening the shoulder blades

Take a deep breath and slowly lift your shoulders as if trying to reach your ears. Exhale while lowering your shoulders and at the same time bringing your shoulder blades closer together. Pull the shoulder blades back with an effort, as if you want them to connect to the end.

Continue exhaling for now slowly, but with effort, lower your shoulders down, pulling them back a little. Feel the distance between your ears and shoulders increase. Imagine holding a heavy bag in each hand that pulls you down. Repeat the exercise as many times as necessary. You will probably feel relieved after four to five times.

Head turns

This series of exercises is an adaptation of a section of yoga called brahma mudra. They can be performed separately or as preparatory exercises before more strong stretch marks... They will help relieve tension from the neck, put your thoughts in order, and help you focus. Perform the movements slowly, being aware of what you are doing and synchronizing the movements with your breath. Let your eyes guide you and your head follow your gaze.

Inhale while looking straight ahead, then look up at the ceiling. Tilt your head back, but not too much, so as not to experience discomfort. Exhale, returning your head to its original position and gently tilting it forward, while trying to touch the throat with your chin. Repeat the exercise two more times.

Inhale while slowly turning your head to look over your right shoulder. Let the head follow the gaze. Exhale, returning your head to its original position and gently tilting it forward, while trying to touch the throat with your chin.

Return your head to its original position. Inhale while slowly looking over your left shoulder. Exhale, returning your head to its original position and gently tilting it forward. Inhale, returning your head to the starting position - straight.

Repeat turns twice.

Spine deflection

Take a starting position, sitting and straighten your spine. Place your hands on your lower back with your thumbs facing forward. Inhale and stretch upward, lifting and extending your ribcage. As you exhale, slowly bend backward so that your back takes the shape of a smooth arc, while continuing to raise your chest. Pull your shoulders back, bring your shoulder blades together.

If you don't feel uncomfortable, slowly tilt your head back and look at the ceiling. Hold this position for a while, while breathing should be free. Inhale and slowly return to the starting upright position.

Spinal twists

Place your left hand in front of you and touch the outside of your right thigh with your palm. Place your right hand behind your back so that the back of your hand touches your waist on the left side.

Inhale, straightening the spine from the pelvis and expanding the chest. As you exhale, slowly turn your head to the right and look back over your shoulder. Let your eyes guide the movement: this will help keep your neck healthy and long.

Inhale and stretch. Exhale and turn upper part body as far to the right as possible. Relax your right shoulder and take it back.

Hold this position, breathing slowly and calmly. Let the turn of the body increase with each exhalation. Don't force the movement, just do it in accordance with the breath.

As you inhale, turn your face forward. Put your hands down. Repeat the turn to the other side.