Many people are forced to stay in the same position for long periods of time. Those who work sitting down, for example, find it difficult to be active during the day. This can lead to negative consequences caused by the sedentary lifestyle.
If you are one of those people who cannot avoid sitting for many hours throughout the day, do not panic. There are some habits that you can introduce into your day to day to avoid the risks of staying in the same position for a long time. Therefore, it would be interesting if, as far as possible, you included these exercises every 3 hours approximately.
Exercises to combat the risks of a sedentary lifestyle
If you work a long day sitting down, Set yourself a schedule and stick to it as if it were part of the job itself. Every 3 hours, for example, set an alarm that alerts you to the exercise time. It won't take you more than a few minutes and its benefits are very important for your health.
shoulders and neck
Begins shaking head slowly from side to side, no hurry. perform around 10 changes from side to side. Later, she directs the chin to the chest and gaze to the ceiling alternately others 10 times. Once both movements are done, it is time to direct the ear to shoulder, right and left. Control the tension of the shoulders. These should remain relaxed, the goal is not to touch the ear with your shoulder, but to take it in that direction.
Next, leave your head in a neutral position with your gaze forward, and perform 5 circles with the shoulders forward and 5 backwards.
spinal torsion
makes a twist to the right, exerting a slight force supporting the hands on the back of the chair. It changes right and left slowly.
knees to chest
Return to the starting position and bring the right knee to the chest. Hug it with your hands and stay for a few seconds before repeating with the left leg.
ankles and fingers
Put both feet on the ground and raise your ankles as if you were standing on your toes. Repeat actively 10 times.
round column
To finish, stand up with your arms outstretched next to your body and your activated abdomen. The shoulders remain relaxed, back and down. When you feel ready take the chin to chest and begins to round the spine, articulating vertebra to vertebra, letting the arms fall until the hands touch the floor and your torso is relaxed below. The knees are slightly bent, never blocked. Hold for a few seconds and round back in reverse. Repeat 5 times.
You are ready to continue working! Do not forget that if you have the option of going for a walk, you should do it. Don't overlook it!