If you have a typical office job that requires sitting in front of the computer for a long time or working from home, and still feel in front of the monitor, you are in the right place. This type of long sitting for combined with a little movement can cause various pains and difficulties, and is especially harmful to the spine.
The most common consequences of long sitting time are weak and rigid muscles and tendons and shortened ligaments, and after a while, this leads to poor posture and pain in the back and neck. The best solution to this problem is exercise, and this is what exercises are recommended by the experts in this field:
Lie on the floor on her knees and palms hands, making sure your back is straight. Then lift one arm and the opposite leg while keeping your back straight, then return to starting position. Do four sets of fifteen repetitions.
Lie down on the floor and spread your legs apart, so that your knees are fixed to the shoulder width. Raise your hips, keeping the rest of his body on the floor, then return to starting position. Do four sets of fifteen repetitions.
lie on his abdomen. Lift the top and bottom of your body and stay in this position for a while. Return to the starting position. Make four sets of this exercise consists of ten to fifteen repetitions.
lateral long elevation
Most of you probably do not have weights at home, but you can use something else, such as two bottles two liters of water, as any resistance is good for this exercise. Sit on the floor and lean on his knees with his chest. Raise your arms and only gradually get them back. Do four sets of twelve to fifteen repetitions.
The 4 great exercises for children who sit in front of the much computer (Video) first appeared in Nature Health and beauty .