Somehow we have already cited option for you morning "speed" charge.Now, we offer you to try for yourself exercises that you can do, not looking up from the workplace, specifically - from the computer chair or stool ...
After working for a couple of hours at the computer, doing exercises that are performed sitting down.This part of the complex is aimed at improving blood circulation, warm up the muscles and ligaments and joints developing cervical area and the upper part of the spine.
tempo for all exercises - slow pace if another is not stipulated in the description of the exercise.
Getting exercise caution and without much effort, so as not to hurt yourself.We often make the mistake of over-zealous with the rotation of the head.When tilting the head back cervical vertebrae pinched an artery that feeds the brain.As a result, may appear dizziness and headache, ringing in the ears, "flies" in the eyes.When such symptoms need to "liberate" the blood stream, bending his head forward down.
1. Starting position - sitting on a chair, arms down along the body.Tilts his head, trying to touch the chin chest.Return to the starting position.Repeat 5-8 times.
2. Starting position - sitting in a chair, hands on his knees.Gently turn your head to the left as much as possible, trying to look over his shoulder.Then, as gently turn your head to the right.Repeat 4-6 times in each direction.
3. Starting position - sitting in a chair, hands on his head.On the inhale flex back so that the spine was pressed against the upper edge of the back of a chair or armchair.Then lean forward - exhale.Repeat 4-6 times.
4. Starting position - sitting on a chair, arms down along the body.Perform a circular motion in the shoulder joint, first forward, then backward.Rate average, repeat 8-10 times on each side.
5. The following exercise can help relieve tension and ease the pain in the head, neck and shoulders of those who have to sit for long periods at a computer.Starting position - sitting on a chair, arms down along the body.Lowers his head down, his shoulders up and hardens in tension for 3-4 seconds.Repeat 15-20 times.
6. Starting position - sitting in a chair, hands on his knees.Rounding the back, linger in that position for 5 seconds, then the maximum straighten his shoulders, as if trying to keep the blades.Repeat 15-20 times.
7. Starting position - sitting on a chair, left arm hanging freely along the body, the body turned to the left, his head turned to the left, too.Right hand "embrace" the back of a chair or armchair (as possible), holding back, turn the body and head as far back, linger in this position for 5-6 seconds, relax.Repeat the same exercise in the right way - just 5-6 times in each direction.
8. Starting position - sitting in a chair, hands on knees, shoulders straightened, back straight.Slowly tilt your head down, as if trying to reach his chin to his chest and raise the back - "Yes, yes, yes!".From the same starting position, craned his neck upward, slightly shaking his head from side to side - "No, no, no!" Then, slowly tilt your head to the left shoulder, then to the right - "Ay-ay-ay!".Every part of the exercise is repeated 3-5 times.
9. Starting position - sitting on a chair, arms down along the body.Inhale - raise the hands up, caving in the thoracic spine.Exhale - omit arms hanging loosely along their body and lean forward slightly.Repeat 3-5 times.
Articles Source: mycharm.ru
