Exercises for the office

There is no reason to sit at your desk for hours and hours. This position can permanently affect your posture. It can also affect lumbar and cervical vertebrae. As well as causing significant problems in circulation and joints. This is why it is essential to correct the way we work, whether sitting or standing, and incorporate exercises for the office. You must ensure that you maintain a correct position by establishing a 90º angle (back against the backrest and rear on the seat) during the hours you spend sitting. Also make sure the chair is comfortable and adapts to your dimensions. The secret to maintaining good health even when you are in office mode is to schedule micro routines every hour. Including exercises that will clear your mind, improve your circulation and reactivate your energy. In addition to being reflected in your productivity and work performance. Exercises Move your wrists in circular motions 30 times on each hand. Separate your chair from the desk, do stretching exercises. Bring your hands up trying to touch the ceiling, inhaling and exhaling, return to the starting point. Perform 1 set of 10 repetitions. Isometric exercises to stretch the spine: +Pull your head back trying to see what is behind your back and forward by bringing your chin forward. Making an affirmative gesture, repeat 10 times with the full range of motion. +Move your head horizontally from right to left 10 times with full range of motion. +Move your head from shoulder to shoulder with full range of motion 10 times. Sitting at a 90º angle, bring your right foot to hip height, lifting and stretching your toe. s. Hold for 10 seconds and descend alternating with the opposite leg. 1 set 10 repetitions each leg. Consequently, you will feel tension in your glutes and calves. Stand up and use the back of the chair as support, standing straight, bring your left heel to the gluteus and alternate with the other heel, perform 2 sets of 10 repetitions for each foot. Continue using the back of the chair and perform 10 squats while keeping your gaze slightly upward. Complies with the entire extension of the movement. Jump in small jumps 25 times on each foot. Touch your right shoulder with your left hand and push until your elbow is level with your mouth. Alternate with the opposite hand and shoulder doing 10 repetitions. Place your two hands on the back of your head and move your entire torso and head from right to left, maintaining extension for 5 seconds, trying to keep your spine straight. Finally, be sure to perform all movements breathing slowly and flexing throughout the range of motion. These simple routines will recharge your energy reserves and mental clarity for a more productive and healthy day. These exercises do not take more than 20 minutes, you can do them in routines every hour.