In prolonged sitting position, our body and our posture tend to take very bad habits.It is essential to stretch your muscles to promote the relief of muscle and joint tensions accumulated during the day facing its screen.
First, come and sit at the end of your chair and keep your back straight.Become aware of your breathing, which is slow and deep.Relax your muscles as much as possible starting from the upper body.Knowing that you can relax your body in just a few seconds is a lot of good.I now offer you a small stretch routine to keep in shape.Simple to set up and achieve daily.
lire aussi L'Actu « Bien-être »Sit comfortably on your chair, your back straight.Start by turning your head slowly, on one side then on the other.Then look down to the left then make a diagonal to look at the top right.To reproduce 5 times, then alternate on the other diagonal.Finally, lean your head, your chin to the ground.For more impact and efficiency, you can put your hands behind the skull and let the weight of the arms act.Be careful, do not force by shooting the head!
While sitting down, lift your arms to the ceiling, inspiring, then go down them, expiring.To be reproduced several times.You will feel a pleasant feeling of stretch of the spine.Then, with your back straight, sitting on the edge of your chair, place your arms behind your head, put your elbows back as much as possible and hold the position for a few seconds.This will promote thoracic expansion and compensate for poor posture against the screen.Finish by alternating between the round back and the hollow back with the stretching of the "cat".Hands under the shoulders and knees under your hips, inspire when you dig your back and exhale by rounding the back as much as possible.Immediate well-being feeling.
Pour bien soulager votre dos, terminez par l'étirement du « chat » (Mélanie Humeau)
The prolonged sitting position causes stiffness at the back of your thighs.This stiffness can cause more or less intense pain in the back.It is therefore imperative to stretch these muscles.Place yourself standing and put your foot in the middle of your chair while stretching your leg.Without rounding the back, flex the bust to your leg, keeping your back straight and putting your hands on the front of the thigh.Hold the position about 30 seconds.
The stretching of the glutes is also very effective if you sit for a good part of the day.Lie on your back and bring the knee to you with your arms.Remember to take a little cushion for the head if you are not comfortable.Hold the position for 30 seconds, then change sides.This stretch will be more very effective against sciatica.
The wrist connects the fingers and the elbow.Any limitation of its mobility will have repercussions on the top and lower arms.To avoid the compression of the carpal nerve (due to the intensive use of the mouse for example), I suggest you stretch the flexors of the wrists.To do this, hold an arm in front of you palm with the ceiling and with the other hand orient the fingers slowly towards the ground.Hold the position for a few seconds then alternate with the other arm.It is important to carry out this exercise without feeling in pain and keeping the low shoulders.
1.Teleworking is not on the sofa or in bed!You need a real office space, with if possible a chair adjustable in height or better, a Swiss Ball (if the worktop is suitable of course).
2.Move, don't sit for hours.Your best ally is the movement.Vary the postures and if possible make a little air to ventilate the brain. Petite astuce : mettre une petite alarme toutes les heures pour vous souvenir de bouger !
3.Listen to your body!If you feel the slightest discomfort, do not neglect it.
Faced with screens and when you are teleworking, it is important not to stay too long in the same position and to vary your postures.There is nothing worse than staying without moving for hours.In short, to stay in shape throughout the day, the movement is the key.
Source :Fabien Coach Sportif
publié le 11 mars 2022 à 10h00 mis à jour le 11 mars 2022 à 10h00Next: Their 10 best jokes
