We spend in the office most of his life. Often it is sedentary work – eight and nine o’clock, and then we unseparated, without getting up, looking at the computer monitor. But, despite the high workload during the day, you can find a few minutes to do, finally, themselves.

These simple exercises can be performed directly in the workplace. You will soon lunch? Well, this is a great reason to warm up!
Monday

Exercise: to stretch the waist, back and side muscles.

How to do: Move over or roll away from your desk. The legs pull out and put on heels. And now, twist in opposite directions. And follow the slopes of the forward and backward. The main thing – to keep back straight.

In addition to the banal swollen feet and zaderevenevshey back sedentary pastime can bring much more trouble. This severe headaches (nerve endings and blood flow to the head is hampered in mind bending posture and tension in the neck), and “women’s disease” (the same notorious congestion in the pelvic area), and about joint problems, and we are not talking .

Tuesday
Yoga in the workplace may shock your colleagues, so first make sure that you work without an audience.

It would be nice to have on your desktop convenient rug under your mouse pad with a prosthetic. Since the hand is less tired of monotonous Clicking the fingers are not numb and numb. In addition, you will find the following exercise.

Exercise: Warms tired hands, fingers, wrists and forearms.

How to do: squeeze and razozhmite fists several times, with as much as possible try to spread his fingers. Now stretch your arms in front of him and draw fists “eight”. And then stretch your arms to the sides and roll them, bending at the elbows (10 once in each direction).

It is necessary to pay special attention to the gym for the eyes. During the rule should take 15-minute breaks every two to three hours. You can first look up, down, left and right. Then start to “draw” eyes figure in the air (circles, figure eights, words words). You can select any point or object for observation – for example, a car in the parking lot and a folder for files on the desktop.

Wednesday
Those who work sitting down, develops slouch. And it needs to fight!

Exercise: fluff and develop shoulders.

How to do: straighten your back and sit straight. Raise your shoulders up and lower down. Repeat 20 times. Now make 10 rotations of the shoulders forward and 10 – ago.

Another option: close your eyes and leans back in his chair. And begins to “melt”, that is the most relaxing, sliding, etc. Then raise your hands behind your head and do our best to bend the back of the blades (the delay for a few seconds, and relaxation). Stand up, hands clasped behind his back to the castle, and are drawn by reducing the scapula. Upon completion – hug himself with his hands.

Thursday
Exercise: make the “work” our neck, stretching the muscles and vertebrae.

How to do: the right hand presses down on the right cheek so that the head was pressing on his arm. Keep stress five or six seconds. Relax. We perform the same with the left side. Repeats in the middle somewhere three or four. Then, sitting at the table, put her elbows on its surface, and we press his head in his hands (five seconds). Relaxation and repeat it four times. And the other way: put your hands on his head and we press them to her head.

During the warm-neck can do the usual circular motion of his head. Importantly, make them as smooth to the head freely and without pain and writhing from shoulder to shoulder. True, this exercise is not suitable for everyone. If before any bone flew out or you feel that something was not right, rotate your head strictly prohibited.

Sports can be practiced even in the office. The main thing is to find a suitable “platform” as well as an opponent (or a teammate).

Friday
Beer belly – one of the major men’s issues. Therefore, Friday is not a feast at a birthday party colleagues and refuse a glass of fresh beer, lovingly offered friends. And doing an exercise that something like the familiar “wheel”.

Exercise: pumps up your abdominal muscles.

How to do: move away from the table. Sit on the edge of a chair, stretch your legs and lift your knees alternately to the stomach. Try not to drop the leg on the floor. Repeat this exercise 10 times with each leg.

Not bad still occasionally tense your abdominal muscles and buttocks for a few seconds (an average of 20 repetitions). Importantly, do not delay while breathing.