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.
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