Pain and heaviness in the muscles, fatigue, headache at the end of the working day… Familiar symptoms? You are missing movement! Simple exercises will help relieve stress and lift your spirits.

Tulyachka Alena Podymova is a sportswoman in the past.
And she does office gymnastics for one or two. Are you so weak?

We thank the Tula branch of JSC "MEGAFON" for help in photography.

Gimme some exercise!

According to statistics, 65% of Tula residents have a sedentary job, and most of them spend the whole day at the computer. Lack of physical activity, especially in winter, leads to increased fatigue, decreased performance.
“Tula residents are increasingly complaining about heaviness and pain in the muscles of the neck, shoulder girdle, discomfort in the cervical spine,” says city therapist Natalya Chernykh. - Most of the unpleasant symptoms are caused by a sedentary lifestyle and stress on the spine.
You can relieve stress with a set of simple exercises. It is no coincidence that in the 70s, morning exercises for children and “industrial gymnastics” at 11.00 were broadcast on the radio every day. She has helped millions keep fit. Remember how work at Tula enterprises stopped for a minute of physical education? Now it's funny to someone, but in vain! Being engaged in 5-10 minutes a day, you can feel a surge of strength. Gymnastics can be done right at the workplace.
- Movement is life! - says the head of the Tula health center "Maturity" Valery Chernolikhov. - Even ordinary gymnastics will help to maintain health and youth for a long time and forget about “sores”. Tested on myself!

Top 10 Office Diseases

• Thrombosis, varicose veins. Due to the sitting position, the lumen of the vessels are filled with blood clots that prevent normal blood circulation. In advanced form, thrombosis can lead to heart attack and stroke.
• Headache. It can be caused by swelling of the neck muscles, as well as the flickering of fluorescent lamps.
• Drowsiness. Maybe due to lack of oxygen.
• Obesity. To avoid this, doctors advise at least half an hour a day to walk. Take a walk at lunchtime or home from work.
• Arthritis of the hands, which provokes a long work at the computer.
• Osteochondrosis. Tension of the muscles of the back, neck, shoulders due to an inconvenient posture. As a result, at the end of the working day, a person will be more tired than a miner who has worked a shift.
• Infectious and viral diseases. The mouse and keyboard are the dirtiest places in the office! It is they, and not, for example, the door handles in the restroom, that accumulate the largest number of pathogens.
• Reduced visual acuity due to long work in front of the monitor.
• Haemorrhoids. One of the factors that provokes the development of the disease is sedentary work.
• Overwork and stress due to irregular working hours and high intensity of work.

> Letter of the law

Art. 18 of the Labor Code regulates that during the working day (shift), the employee must be given a break for rest and meals lasting no more than 2 hours and at least 30 minutes, which is not included in working time.
The break time is set by the internal regulations or by agreement with the employer. Many companies have a 5-minute break every hour.

> Rzhunimagu

cool gymnastics
After digging through the World Wide Web, we have found for you, dear office workers, a fun gymnastics.
Inhale - opened the office door. Exhale - there is no director! Step on the spot - fill the table with papers, create the appearance of work. Squats - sat on a chair, straightened her skirt, jumped to the fax machine, sat down again. Reached to the right - they took a hole punch. To the left - take a piece of paper. Rounded back - made a record. Head to the right - they smiled at Sasha who entered. Head to the left - the sun! Good! We train fingers - we knock on the keyboard.
Freeze - nothing should interfere with the thought process. Jogging - to the printer. Inhale - lunch. Exhale - eat. Relax - digest.
Tilts - we collect scattered pieces of paper from the director who flew in. Chaotic running - nervously fulfilling violent director's fantasies. Turning the case to the right - looking at the clock. Turning the case to the left - is there a traffic jam on the street or not.
They straightened their shoulders, raised their heads - made up their lips. Inhale, inhale, inhale - run from work!

Let's start doing exercises in the office in order!

Physiotherapists have developed a set of exercises that will help stretch the muscles and give physical activity that office workers lack. Each exercise is desirable to repeat up to 10 times. In this case, gymnastics will take no more than 5 minutes.

Production gymnastics is a set of exercises, and in fact, a simple five-minute exercise, which is designed for office workers. A useful thing so that all employees feel in good shape and can cheer up right at the workplace. A physical break will help prevent overwork and become more efficient for all team members.

The purpose of the

Various regulations have now been developed that regulate industrial gymnastics. For example, there are "Recommendations for the Prevention of the Adverse Effects of Hypokinesia". It turns out that the employer bears moral, disciplinary, administrative and financial responsibility for not providing the necessary safety at work.

Gymnastics helps to strengthen the immune system and increase performance. Efficiency increases due to the fact that the productivity of each individual begins to grow, and this is due precisely to physical training.

Tasks of industrial gymnastics:

1. Preparing the body for immersion in work.
2. Maintenance of working capacity - the recovery period is quite short.
3. Preparation for a certain type of activity.
4. Prevention of negative impact on the body of environmental factors.

Industrial gymnastics in the workplace has several advantages:

1. Maintains the required level of performance all day long.
2. Warms up the muscles, supports the functionality of the joints.
3. Reduces emotional tension, relieves stress.

In order not to get tired, you need to take such breaks from work all day. Usually pauses take from 3 to 12 minutes. A few tasks will help to really cheer up.

Forms of industrial gymnastics

Types of industrial gymnastics are formed depending on many factors. There are several types that can be practiced during the working day:

1. Introductory gymnastics.

It is necessary that the body quickly prepares for work. Simple exercises will help the employee to achieve optimal functioning of the nervous system, so that he will quickly be included in the normal working rhythm. It is important to choose exercises that will prepare for the upcoming load. Usually 7-8 exercises are enough, which are performed within 5 minutes. The procedure must be carried out before the start of the working day.

2. Physical culture break.

This is a simple five-minute exercise for office workers. Usually it is performed in the second half of the working day or 2-3 hours before its end. Such a pause should cheer up the employee, relieve fatigue. How many exercises does an exercise break include? Usually 6-7 exercises are enough. They must be chosen depending on the nature of the work activity.

3. Physical education minute.

It takes no more than a couple of minutes. During this time, you can do 3 exercises. Such pauses are intended to reduce local fatigue, for example, when a person is sitting for a long time. Usually necessary for employees who are engaged in mental work. Runs up to 5 times per day.

Simple exercises will help the employee achieve optimal functioning of the nervous system, so that he will quickly join the normal rhythm.

In addition, there are also micro-pauses for rest. This variety is considered the shortest. In this case, gymnastics lasts only half a minute. This helps relieve general fatigue.

The selection of exercises depends on many factors: age, gender, health, fatigue, the level of training of a person - so the program must be developed based on the capabilities of your employees. If a person feels weakness, dizziness, headaches, shortness of breath, then you need to stop performing the complex or reduce the number of repetitions. In addition, be sure to consult a doctor.

A set of exercises

Gymnastics for office workers includes various exercises, and regular performance is important here. Here are a few simple options that any worker can master.

Exercise number 1.

Sit on a chair and stretch your legs forward. Pull your socks. We raise our hands and also stretch. After we return to the starting position. The exercise must be repeated 3 times.

Exercise number 2.

Stand next to a chair and place your hands on its back. Take your right leg back, spread your arms to the sides. We repeat the same with the left leg. We do this exercise 4 times.

Exercise number 3.

Stand next to a chair. Put your hands on his back. The right leg should be set aside, while the left arm should be raised, and then returned to its original position. These exercises should be repeated 6 times on each leg.

Exercise number 4.

Sit on a chair. Legs should be stretched forward, and hands should be held in front of the chest. In this position, we perform tilts to the sides, while spreading our arms. We try to perform 10 repetitions in each direction.

Exercise number 5.

Sit on a chair. Stretch your legs forward, put your hands on your belt. Next, take turns pulling the socks towards you. We complicate the exercise - turn the foot to the side so that the toe touches the floor. In total, you need to do 12 repetitions.

The selection of exercises depends on many factors: age, gender, health, fatigue, level of training of a person.

When working in an office, your employees spend most of their time sitting at a computer. To reduce the load on the eyes and spine, you need to carry out industrial gymnastics. A short warm-up will invigorate workers and set them up for effective work. This, of course, will affect the success of your company.

There are some great exercises that don't require special machines or equipment, and don't require too much space. And many of them can be performed right sitting at your desk. In addition, you will not even attract much attention from your colleagues and other people who are around you.

All you need to do is stand behind the chair, holding your hands on the back (or near the wall, holding on to it) and slowly rise on your toes, then carefully lower your heels to the floor. So repeat 10-20 times to start. Gradually, the load can be increased. In fact, this exercise can be done while sitting at your desk while you work. This will be less effective, but will also bring positive results, preventing the blood from stagnating.

Sitting on a chair, move the body as far forward as possible, forearms parallel to the floor, hands vertically with palms to the body. On the count of times, straighten your arms with weights, stretching them back, on the count of two, return to their original position. Repeat 10-20 times. Muscle imbalance leads to frequent pain in the arms and minor injuries, so you need to train not only the biceps, but also the triceps.

So, in any office there are necessarily walls, four, at least. At least half of one of them should not be filled with furniture. You need to go to this wall and simulate sitting on a chair near it. To do this, press your back tightly against the wall, and put your legs farther forward. Lowering the pelvis down, along the wall, reach a sitting position: the back is straight, the legs are bent at the knees at a right angle. Stay in this position for as long as possible. Then get up and continue working.

It is necessary to become exactly in a comfortable position, put your legs at a comfortable width, then lower your pelvis down, giving the body a little forward to maintain balance. Imagine that you are sitting on a chair that is behind you, do not push your knees forward, keep your legs as perpendicular to the floor as possible. The pelvis descends to the level of the knees. The trick is also to keep your back perfectly straight, not to arch it or bend forward.

If the office has a strict dress code that forces you to wear tight knee-length skirts, don't think that this will save you from doing the exercise. You can do mini squats, lowering your hips no lower than your knees, hold this position for a few seconds, and then rise.

So, stand facing the wall, put your palms on the wall at chest level, move your feet back a little until your heels no longer reach the floor.

We perform push-ups: inhale approaching the wall, exhale pushing away from it. Firstly, there should be a perfectly straight line from the top of the head to the heels: never protrude the fifth point back and do not push the pelvis forward. Perfectly straight line of the spine! Secondly, in no case do not fix your elbows when you straighten your arms, this can lead to injury.

Well, that's the whole complex of office exercises. They do not require much time, or special equipment, or even space. Everything is very simple and has several advantages: firstly, it provides the necessary physical activity in the absence of the opportunity to go to the gym, and secondly, it kneads the muscles of the whole body, which have become swollen from sitting at the table for a long time, and thirdly, it simply gives you the opportunity to be distracted and rest from work.

A sedentary lifestyle is not conducive to better health - everyone knows this. However, very often work involves a constant sitting position with movement, except perhaps at lunchtime. During a long sitting, the muscles become numb and sore, the back and neck get tired. But even being in the office, you can find an opportunity to at least stretch a little. That's what gymnastics is for.

Even if you are not working in your own office and there are other people around you, some of these exercises can be done quite discreetly, without getting up from your desk.

Gymnastics complex right at the workplace

1. Simple turns and tilts of the head - forward and backward, right and left.
2. Movement of the shoulders forward and backward, while the back of the shoulder blades are brought together as much as possible.
3. Shoulder movements up and down, with up in one movement, and down in two short jerky movements.
4. Lock your hands and rotate your wrists, then do a slight stretch by turning your clasped hands with your palms away from you and pulling them forward.
5. "Active Sitting" - straighten up, sit so that your back is even, shoulders are straightened, stomach is pulled in, tense, legs are with a full foot on the floor and knees are bent at an angle of ninety degrees. Try to reach up with the top of your head, as if a thread is tied to it and someone is pulling it. Feel the stretch in your vertebrae. Stay in this position for a while, then relax and repeat again.
6. Lean your back on the back of the chair, stretch your legs as far forward as possible, while properly tightening your buttocks, slightly raise your pelvis from the chair.
7. Place your feet straight, knees at a right angle. Alternately raise your legs on your toes, while straining your calves.
8. Make rotational movements with your feet.
9. If possible, sit on the edge of the chair, lean back, hold on to the chair (by the seat or legs) with your hands and bring your legs bent at the knees to your stomach. This will put pressure on your abs.
10. If it is not possible to make such an active movement, just sit up straight, take a deep breath. A sharp exhalation - and pull the stomach into you to the limit, as if creating a vacuum inside. Hold your breath and do not relax the muscles for as long as you can. Then take a few breaths in and out. This exercise will not only strengthen the press, but also massage the internal organs, improve blood circulation in them.
11. If you have a swivel office chair, then holding onto the edge of the table, turn your lower body to the right and left, while the body is fixed. If you have a regular chair - just turn the torso from side to side, pressing your hands to your chest, leaving the pelvis motionless.

Any physical activity during the working day is better than its complete absence. Use every convenient moment to do at least a couple of simple exercises: once again get up and walk around the office, and standing at the printer or scanner, stretch up, stand on your toes, stretch your knees.

Never use the elevator in your office unnecessarily - the stairs have been and still are one of the best and most affordable exercise machines for everyone.

By the way, take into service and: it can be done not only at the table, but also in places of forced inactivity, such as traffic jams, public transport or a queue.

Another option for invisible charging is in the article "" - with it you will not only master hidden exercises, but also learn how to invent them yourself.

Complexes in pictures (convenient selection)

And here are 3 more complexes that will be good both in the office and at home for long "television" evenings. Especially true for women!

Simplest. It will take no more than 3 minutes. But if done 4-5 times a day, it will serve as an excellent prevention of cervical osteochondrosis.

More active. Legs work, abs. There is a general warm-up of the body. An excellent option for industrial gymnastics.

short complex. Develops flexibility, increases the amplitude of your movements (and this is youth, dear girls!). Well, warm-up-stretching is also present.

This is a full charge. You can do it if you are alone in the office or convinced colleagues of the need for physical feats.

Video complexes

And here is an almost imperceptible exercise-warm-up. At work, on the road, again at home - at the computer or TV screen. In a word, suitable for performing anywhere and everywhere. You will definitely like this kind of physical education 🙂:

Remember that a few small workouts during the day will help you not only improve your well-being, but also tighten your figure and.

Your muscles and joints will thank you for such gymnastics, and you will feel much better. Be healthy, cheerful and beautiful!

Mini Tips for Weight Loss

Reduce portions by a third - that's what will help to build! Short and to the point :)

Put supplements or stop? When this question arises, it is definitely time to stop eating. This body gives you a signal about imminent saturation, otherwise you would have no doubt.

If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude to food. Try it - it works.

No matter how tasty the food is, you will eat it many more times. This is not the last meal of your life! Remind yourself of this when you feel like you can't stop and are convulsively swallowing piece after piece.

Irina Kondrasheva 10/20/2015 3699

Both a sedentary and a "standing" lifestyle are equally unhealthy. Help your body by giving these exercises just 10 minutes at work.

Doctors joke that they can tell you about the occupation and lifestyle of a particular patient better than any fortuneteller. Alas, but it is. The programmer and the accountant are given out with inflamed eyes, the driver - rough palms and a specific curvature of the spine, the hairdresser and the sales assistant - rough feet and varicose veins. The degree of neglect of the disease in this case directly depends on the length of service in the specialty.

Gymnastics for the eyes

Endemic computerization brought eye problems to the first lines of the "rating" of occupational diseases. Redness, dryness and a feeling of sand, bags under the eyes and swollen eyelids are a guaranteed result of many hours of “watching” at the monitor. A few five-minute breaks for eye gymnastics will not only save your eyesight, but also help increase your own efficiency.

1. Rotate the pupils with closed eyes. 10-15 circular movements in one direction and in the other.
2. We blink frequently for 30 seconds, then just sit with our eyes closed for the same amount of time, relaxing.
3. For 10 seconds, look at the tip of the nose, and then look at the object on the opposite side of the room. We repeat 10-15 times.

Sedentary exercises

Office workers who get up from their workplace only during their lunch break need 10 minutes of rest for every 2 hours of work. A set of exercises for physical education will help to avoid the aggravation of a number of diseases.

1. Stretch the spine

• We rise from the chair and stand against the wall, trying to press against the vertical surface with all parts: heels, hips, lower back, shoulder blades and neck.
• Having fixed in this position, we rise on our toes, sliding along the wall.
• Repeat slowly 10-15 times.

2. Circular rotations

Pelvic circles are the best way to release tension from the lumbar spine. We perform 5 rotations, first clockwise, and then in the opposite direction.

3. Tilts

Tilts with touching the floor with the fingertips are performed 3 times with a mandatory backward bend when returning to the starting position.

4. Working on the press

Pumping the press will help not only relax stiff shoulders and back, but will also contribute to the flow of oxygen, which will have a beneficial effect on mental activity.

We slowly inhale, at the same time tensing the abdominal muscles, and then also slowly exhale, relaxing. The exercise can be performed right in the office - none of your colleagues will even guess that you are pumping the press!

5. Stretch your legs

Jumping in place to a low height and squats will help disperse stagnant blood.

Standing exercises

Varicose veins, leg aches, swelling, flat feet are signs of standing work. The risk group for foot diseases includes promoters who are constantly on the move, as well as salespeople, hairdressers, factory workers and teachers who are forced to stand in one place a lot.

A lunch break or free 5-10 minutes should be devoted to prevention, otherwise problems will make themselves felt in a few years. Stagnation of venous blood can cause the formation of blood clots.

1. We do not allow edema

Periodically we squeeze and unclench our toes on our feet. Performing this exercise 10-15 compressions-extensions 3-4 times a day will also serve as a prevention of puffiness.

2. Massage the shins

Self-massage of the lower leg is a good tool that helps to cope with heaviness in the legs. We combine the minutes allocated for rest with intensive rubbing and tapping movements on the outer and inner side of the leg.

3. Legs up!

The ability to lift your legs off the floor is a great success that should not be missed. During the coffee break, we put a second chair or ottoman nearby and throw our legs on them. Alternately pulling out the socks, we disperse the blood. After 5-7 approaches, we give ourselves 3 minutes of complete relaxation.

Do not neglect physical education at work, and your body will thank you!