Easy exercises to do on the job

If you get home and it hurts until the last muscle in the body; If you say that you don't have time to go to the gym or for jogging; If overweight is making a dent in your body, then, do not hesitate to read the following article. You will learn easy to do at work exercises.

1- Why do exercise at work?

You will surely spend six, eight, or up to ten hours sitting in the same position in front of the computer. It is obvious that your body says enough of one form or another. Among the most common problems of sedentary lifestyle for the work in the offices we can find:

the stress.
visual fatigue (by the decrease of the flicker).
dry eye.
intense headache.
back, neck and shoulder pains.
the carpal tunnel syndrome (on the wrist by the use of the mouse and keyboard).
tendinitis.
resentment in muscles and tendons in certain parts of the body by repetitive motions.
accumulation of liquids.
cellulite.
abdominal fat.
tingling in the extremities.
swelling of the ankles.
Then, to avoid or at least reduce these symptoms, it is good that you make a routine of exercises, that will take you as much as twenty minutes. You can divide them into two parts, the first mid morning and mid afternoon second. They will allow the muscles relax and at the same time, enter into motion, avoiding the numbness or atrophy of certain parts of the body.
Parts that they tend to remain static, like for example legs, will be activated which will provide a greater sense of relaxation and comfort. You will break the routine and reduce stress levels, will have more mood and you'll be more productive, so it is also a benefit for the company where you work.

Routine media tomorrow at the office:

Tour the head to the right side until the Chin is as closely as possible to the shoulder line, hold for a few minutes and returns to the Center. Do it for the left side and repeats twice more for each side.
Tilt your head back, slightly open mouth to further relax the muscles of the neck. It remains a time and returns to the Center. Now low head so your Chin touches the chest. He repeated the series twice more.
Shrink your shoulders until they touch the ears and support for ten seconds. Rest 10 members and repeated three times more.
Stand and place hands on the waist, taking the shoulders slightly back, well straight (not forming an arc). It contracts the abdomen and BRA.
It separates the legs and raises a knee, holding it with your hands. Keep 30 seconds, lower and changes of leg. Repeat three times more on each side.
It balances the sole of the foot starting at the tip and ending in the heel, he repeated three times.
Make circular movements with the ankles of a one for the time of the clock and counter-clockwise.
Stretches arms forward (stay away a little to not collide with the screen), Board of the palms of hands, down and up arms at least ten times, without bending the elbows.

Routine for average late in the office:

Straight head, takes your right hand over your left ear, resting his head to the right side and hold a few seconds. It returns to the Center and repeat with the other hand. Get three repetitions on each side.
Take your left wrist with your right hand with your arms behind your head. It pulls slightly down, bowing his head to the side of the right shoulder. Hold for a few seconds and change of side. You will complete a series as well. Get two more series.
Takes your shoulders toward your ears and move first and then forward, circled back for at least one minute. Rest 30 seconds and repeat twice more.
Standing, separates legs slightly, contracts the abdomen, leans forward back and stretches his arms, as much as you can. Count to ten and returns to the initial position, always with your back straight. Repeat three times.
Walking in an exaggerated manner, touching heel and tip for ten seconds.
Interlace your hands close to the chest and beam rotation with dolls, to one side and the other, for a minute. Rest 30 seconds and start again.
Stretch the right arm to the front, so that the Palm of the hand is facing up, with the left hand down pushes fingers for a few seconds. Do the same with the left arm.

2- Recommendations to be at work:

Always keep good posture, with your back as straight as possible, shoulders slightly back.
The legs should be bent at the knees and your feet flat on the soil completely.
Stand up every half hour, gives a tour of the office and tries to stretch a bit, bringing arms to the ceiling, for example.
Rotating wrists and ankles each time, the same with the neck.
Contracting the abdominal muscles and the muscles of your buttocks, hold a few seconds and relax.
Although these exercises can help you not hurt you joints or tendons, remember that it is not enough to lead a healthy life. That is, that they do not replace physical activity by age or sex.
Try these easy and useful homemade tips.your comments will highly appreciated.