Generally, most people’s daily activities are work, which of course requires the use of almost every muscle in the body, from the neck, shoulders, arms, legs, to the tips of the feet. The more you walk, sit in front of a computer, or play with your phone, the more likely you are to contract, tense, and experience pain and stiffness. Therefore, if you ask which muscles you should Stretching regularly, the answer is that you should stretch every part of your body, especially your chest muscles, lower back muscles, back leg muscles, shoulder muscles, and even your finger muscles.
Resting and changing your posture should be done as often as possible. ยูฟ่าเบท it is recommend to take short breaks, put your hands off the mouse and keyboard or the work you are doing for about 10-20 seconds every 10 minutes, and every 30-60 minutes, you should set aside about 2-5 minutes to get up and walk around, or do some muscle relaxation exercises.
The following simple stretching exercises take only a few minutes to complete. But they can help to release muscle tension in various parts of the body very well. You can do them alternately throughout the day.
In addition, physical movement and stretching exercises are also useful in relieving fatigue. And pressure from incorrect sitting and sleeping positions, increasing bone and muscle strength. And increasing the flexibility of tissues and joints, which is consider a prevention of office syndrome.
Stretching exercises at your desk: With 4 easy upper body exercises that don’t take long and can be done by yourself:
- Stretch your arms forward: Clasp your hands together in front of you. Stretch your arms forward until you feel a stretch. Hold for 10 seconds. Repeat 3-5 times.
- Tilt your head left – right: Tilt your head to the left until you feel tight. Hold for 10 seconds, then switch sides. Repeat 3-5 times.
- Shoulder stretch: Use your left hand to pull your right elbow toward your shoulder until you feel a stretch. Hold for 10 seconds, then switch sides. Repeat 3-5 times.
- Chest stretch: clasp both hands behind the head, pull both shoulder blades together until you feel a stretch, hold for 10 seconds, then switch sides, repeat 3-5 times.
These are simple stretches that office workers can do during short breaks throughout the day. And don’t let shyness be an obstacle to good health. You can use this opportunity to share the relaxing feeling of stretching. Try inviting others to take a break and stretch together. Or during lunch break, invite each other to organize a yoga class or go for a walk outside. It is another good idea to increase physical movement and is an activity to strengthen relationships with colleagues.