Light exercises help the employee to regain their energy

10 minutes protects against health troubles during office work

Back pain is one of the most prominent health problems resulting from long sitting.

D.A.

Often employees who work in offices suffer many problems due to sitting for long periods in front of computer screens, and the lack of movement and lack of exercise may lead to serious consequences, if this condition persists for several years.

Professor Ingo Frobuze, from the German Sports University in Cologne, explained that these consequences may include headaches, back pain and a herniated disc, so employees have to do some exercise while working in offices.

For his part, physiotherapist Michael Braich said that a few specific fitness exercises help you relax and feel good in the body.

The German expert advised an exercise program that includes three exercises for the neck and chest muscles.

"The small program does not cause an employee to be over-stressed, and therefore it lasts for a long time," Braich added.

Also, performing some exercises regularly is better than performing many exercises in rare and infrequent cases.

Exercise here has a protective effect.

Positive effect

In the first exercise, the employee sits in an upright position on the office chair, then pulls his head with the right hand towards the right shoulder, and at the same time pulls the left hand and the left arm down, and then the neck muscles on the left side are tightened and relaxed, and then the exercise is repeated for the neck muscles Right hand.

The second exercise is similar to the first exercise, except that the person does not pull the head completely to the side, but slightly forward, and then the back muscles of the neck are tightened.

While the third exercise works to equalize unhealthy posture while sitting at the desk, and in this exercise the employee stands upright, and puts his forearms on a door frame flat at shoulder height, and then moves one of the legs forward and moves the upper body forward during The door, and in the meantime the head must be kept in an upright position, and this position shall be held for a minute;

The employee feels a stretch in the front chest muscles on the right and left.

The effect of this exercise is shown by the employee standing upright again, expanding the chest muscles and relaxing the chest muscles in the area around the cervical vertebrae.

German experts emphasized that the three exercises must be performed every two or three hours, and these take about 10 to 15 minutes in total.

Relax the shoulder muscles

Professor Ingo Frobouze pointed out some other exercises;

The employee can relax the shoulder muscles by hanging the arms on either side of the seat, then make a circle with the shoulders forward and back several times, and the employee can perform circular motion asymmetrically, that is, a circular motion alternating between the left and right shoulder, and the German professor advises to do squatting exercises to strengthen the muscles Thighs, legs and buttocks.

On the fingertips

Also useful exercises include standing on the tips of the toes;

The employee stands behind the office chair, holds the backrest well and stands on the tips of his feet, and this exercise works to strengthen the calf muscles, helps to get rid of back pain, and works to energize the entire body, and after this exercise the employee feels that he has woken from sleep, for example.

When using the back roller, the employee sits on the seat in an upright position, and then turns the head and back forward, until the head is on the knees, and then the employee moves up, and Professor Ingo Frobouze emphasized the importance of this exercise;

Because it makes the spine more mobile.

Experts advised setting fixed intervals for performing these exercises for five or 10 minutes for each exercise, so that the employee can overcome the problems that appear due to the wrong sitting position during work.

The more times the exercise is performed, it becomes a normal part of daily living tasks and is less distracting.

Good business environments

German experts emphasized that good work environments are necessary to overcome problems, by adjusting the height of the seat and the desk, as well as adhering to the correct distance between the eyes and the computer screen.

As exercise is performed multiple times, it becomes a normal part of daily living tasks and less distracting.

You can relax the shoulder muscles by hanging the arms on either side of the seat, and making a circle with the shoulders forward and backward.

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