3-minute exercise routine for those with sedentary jobs

People with sedentary jobs often face problems with their spine. Pain in the neck and shoulder blades can occur quite often. Therefore, it is necessary to make it a rule to engage in physical activity. But if you do not have time for this, we at joy-pup offer a 3-minute exercise routine for those with sedentary jobs.

Neck warm-up (30 seconds)

• Sit up straight, relax your shoulders.
• Slowly tilt your head to one shoulder, hold the position for 15 seconds, then change sides.
• Make several circular movements with your head in each direction.

Stretching your arms (30 seconds)

• Stretch one arm forward, palm up.
• With your other hand, pull the fingers of your outstretched arm back, feeling a stretch in your forearm and wrist.
• Hold for 15 seconds, then switch arms.

Back Stretch (30 seconds)

• Stand up from your desk with your feet shoulder-width apart.
• Bend your torso forward, trying to reach the floor or touch your shins with your palms.
• Hold for 15 seconds, then slowly return to the starting position.

Abdominal Crunches (30 seconds)

• Sit up straight in a chair with your hands behind your head.
• Rotate your torso to the right, hold for a second, then rotate to the left.
• Repeat 10 times on each side.

Chair Squats (30 seconds)

• Stand in front of a chair with your feet shoulder-width apart.
• Lower yourself down as if you were going to sit on the chair, but do not touch it. Then return to the starting position.
• Do 10 repetitions.

Leg Stretch (30 seconds)

• Sit on a chair, extend one leg forward, lift it off the floor and hold for 15 seconds.
• Switch legs.

Do this set of exercises regularly, thanks to which you will feel lighter and be able to be more active.