19 exercises to do sitting at your desk

Unfortunately, with the rush of everyday life, especially from work, people often forget to set aside time to relax and take care of themselves.

These days, for example, many people from different professions work all the time sitting at the computer and spend hours and hours of their day there. How interesting is it that these people, even if they exercise regularly when they are not working, set aside a few seconds of their work to move around a little? which will bring great benefits!

Andréa Mello, a physical educator specializing in occupational gymnastics and wheel dancing at Senac-SP, explains that it is generally recommended to sit for an hour and then do a five-minute stretch or walk. "We joke that she is lively in the body so she can relax and have a little stretch in the muscles that have long been standing in the same position," he says.

The educator adds that the importance of moving at work is that the person can stretch, relax, relax and? also: know how your body is, what are the points of stress and take a little of that stress caused by the same position, held for hours in the workplace.

Of course, within the job, the person encounters some limitations imposed by the company. This occurs even in the case of labor gymnastics passed by a professional, as Andrea explains. ? The very time, the space that this person has? So, depending on the role she performs and the type of company or business she is working with, we have some limitations as a physical educator to minister activity. But the interest when we develop work gymnastics is to work on body self-awareness, the stretching of this body that is working for hours and hours in the midst of stress. Is it also working a little with the issue of playfulness and recreation for people to laugh at?

How soon should I move?

The physical educator explains that it is important from time to time (every hour) for the person to leave the table or in front of the computer and take a walk, stretch, play? a little bit with a tennis ball to relax the hands and massage the body. • Do the basic stretches such as stretching the back, the legs, the cervical. Anyway, some companies even have some wall mounted stretching services. She can select some, at times, and do them, repeat them in the bathroom, in the room where she occupies or in reserved spaces in the company itself, he says. "The important thing is to create routines that take the body out of sedentary lifestyle," he adds.

But, what not everyone knows, is that some exercises can also be performed while sitting. Below you give some suggestions.

Stretches for you to do while sitting

1. Stretch your legs in front of your body and stretch yourself by trying to catch your toes with your hands.
2. Rotate the waist as far as you can to the left, hold for five seconds. Then repeat the movement by turning to the right. Try to repeat the movement five times on each side.
3. Stretch your arms with your back, clasping your hands against the back of the chair.
4. Rotate the ankles in both directions (right and left) for about five seconds. Try to do five sets of eight repetitions in each direction.
5. Stretch your right arm toward the left side as far as you can. Support your left hand at the crook of your left elbow, helping to lengthen it. Feel the stretch for about five seconds and then do the same movement with the other arm. Try to repeat five times on each side.
6. To move your calves, take your heels off the floor, standing on your toes (sitting on the chair). Hold this position for ten seconds. Try repeating the exercise eight times. The calf muscles should start to burn after a few seconds.
7. Keep your spine straight against the chair and slowly turn your neck from side to side. The first time you turn, keep your eyes parallel with the floor; on Monday; look up slightly; and in the third, look down slightly. Repeat the movement about five times.
8. Keeping your spine straight against the chair, bend your neck to the right side while straining with your left shoulder down. Hold for 20 seconds. Then do the movement on the other side.
9. Support your hand on the table (stretching your arms), keeping your torso straight. The ears should be between the arms. Hold for about 20 seconds.
10. Put your hands behind your head and slowly bring your elbows back.Hold for about 20 seconds.
11. Wiggle each of your fingers carefully: extend them, flex them, open them, and close them.
12. Cross the right leg over the left, pulling the thigh with the left hand, and turning the trunk to the left side. Hold for 20 seconds and then repeat for the other side.
13. Sit in the chair with your spine straight and, with your shoulders relaxed, look from side to side slowly.
14. Sit in the chair with your spine straight, and with your shoulders relaxed, look down and up.
15. With the help of your hand, bring your neck to the side and hold for a few seconds. Then repeat to the opposite side.
16. Look at the floor and, holding it further behind your head, try to place your chin on your chest, which is tilted to the right side. Then repeat for the other side.
17. With your right arm behind your head and your left hand resting on your right elbow, force your hand down as far as you can. Then repeat with the other arm.
18. Try to take the foot of the chair itself by stretching the lower back.
19. Stretch your arms above your head, interlacing your fingers and hold in this position for a few seconds.

Why move around at work?

Suggestions abound for those who want to exercise while working, including sitting. And, of course, this habit is very beneficial.

Andrea explains that this kind of exercise, done while sitting at work, is not exactly for toning the body. “To tone, we need to work with weights, continuous series and effort. What is not possible in the sphere of an office, for example. Workout exercises (work gymnastics) focus more on stretching. Do these exercises help to relax and improve blood circulation?

The physical educator adds that exercising every day, consistently and with guidance, helps control some body aches and helps prevent disease. "This is because muscles and joints are better prepared for daily tasks," he concludes.

So now you know: don't stay all day in front of the computer. If possible, get up and take a brisk walk every one hour. Also count on these exercises that can be done while you are sitting. They will help you relax and do good for your overall physical health!

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