10 simple exercises for desk workers

Neck pain is common among desk workers and computer users. In diseases that cause neck pain, pain is seen only in the neck of some people; It can spread from the neck to the head, back, arms and even the chest.

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Sitting all day long can adversely affect human life such as back pain, connective tissue, muscle and joint diseases, and osteoarthritis. cause serious diseases that affect it. For this reason, Orthopedics and Traumatology Specialist Prof. Dr. We have suggested 10 simple exercises with the suggestions of Levent Altınel.

For more details on how to do the exercises, you can help with the image at the end of our news.

1. Pectoral stretch: Clasp your hands behind your head. Bend your hips forward slightly and push your chest forward. In this position, stretch your chest by pulling your elbows back. Stretch for 20 seconds and release. Do it twice and repeat once every hour.

2. Tripceps (arm muscle) strengthening: Holding the arms of your chair, squat forward and stand up. Wait 15 seconds. Repeat the movement five times.

3. Shoulder strengthening: With a file, book or water bottle weighing no more than 1.5 kilos, raise and lower your arm over the head with the elbow straight. Repeat the movement 10 times.

4. Hip Stretch: Extend your legs while sitting. Clasp your hands and reach forward. Hold for 20 seconds and relax. Do 2-3 repetitions per hour.

5. Increasing core strength: Sit at the front of your chair to strengthen the core (abdominal-lumbar center muscle group). Lift your legs in turn. Be careful not to bend back and forth in the waist and hips. Do 8 times for each leg and repeat twice a day.

6. Wrist exercises: Turn your wrist clockwise and counterclockwise 10 times. Take precautions against ailments such as carpal tunnel syndrome.

7. Latissimus (wing muscle) stretch: Bring your hands together above your head, palms facing up. Lean on your right side and hold for 20 seconds. Repeat on the other side. You can do it every 30 minutes.

8. Back-waist stretch: Keep hands on crossed shoulders. Take a deep breath and try to reach up above your head without getting up from the chair. Relax as you exhale. Repeat the movement five times.

9. Strengthening the upper arm muscle: While working with a weight you will find in the office (such as a water bottle), or talking on the phone, bend and open your other arm. Do 20 repetitions for each arm.

10. Neck exercise: Enough to feel your neck slightly stretch; turn right, left, down and up, wait 5 seconds for each direction and go to the other direction. Repeat the movement twice a day.

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