FEEL GOOD WITH SIMPLE EXERCISES

While we were talking about the epidemic, restrictions, performing from home, we stayed faraway from our gyms and our daily mobility decreased unintentionally. But don’t despair, this era will pass! When all this is often left behind, we’ve a really good formula for you to return to normal as a healthier you. Sports and Health Coach Aslı Kolçak brought together simple adaptations you’ll do reception for a healthy workspace and exercise suggestions which will keep you active throughout the day for the Vivense Blog.

Edit Workspace

You probably had an ergonomic work environment at work, and you never thought you’d work such long hours reception . so as to feel good about ourselves, it’s vital to form our working environment suitable for our body. because of the right sitting, it’s possible to attenuate the strain and pain within the body. Therefore, within the natural sitting position, you ought to specialise in correct alignment (posture).

You should sit down with the load evenly distributed over your hip bones.
The knees should be at a 90-degree angle, not above the hip , and therefore the angle on the table should be 90 degrees when the elbows are bent.
You should not neglect to take a seat upright at the desk, but sitting like this all day are often a touch difficult. Therefore, you’ll support the natural curves of the spine with an orthopedic pillow. additionally , the foremost important explanation for neck pain is leaning towards the screen. it’s vital that the pc screen is at eye level. you’ll raise your screen with the supports you set thereunder .

The muscles in our hip , which are liable for the balance of our body, become lazy once we sit for an extended time. Simply put, they forget their functionality and nod off . For this reason, you’ll do a number of your work sitting down, while a number of it are often done standing or on a pilates ball with an elevated laptop stand on your desk. Rest assured, you’ll feel more active and fit!

After making small touches suitable for ourselves in our work area, we’d like to put our most vital accessory. during this period once we got to be very careful about our health, we should always concentrate to water consumption. By drinking 2-2.5 liters of water each day , we will get obviate toxins and run our body functions at the very best level. If you say you forget, you’ll download an application which will remind you to drink water on your phone, and you’ll make your jug an important accessory on the table.

Take Exercise Breaks

Now that our workspace has become convenient for us, we will incorporate stretching exercise breaks that we will neutralize our chair into our routine.

Before you start;

If you’ve got a chronic or medical disease, we should always remind you that you simply should definitely consult your doctor before applying stretching movements, which exercises aren’t a diagnosis or treatment method.
If you’ve got muscle stiffness, pain, spasm on the day of your workout, or feel offended that day, you should not roll in the hay until you’re well.
Apart from these, the exercises we recommend are suitable for the practice of healthy individuals of all ages.
If you’re ready, let’s get started!

1. NATURAL SITTING POSITION

Your feet should get on the bottom ,
The weight should be evenly distributed on the hips,
Your belly is inside
With your shoulders back, in line together with your ears,
The shoulder blades are approximate ,
Your head should be parallel to the bottom , facing forward.
2. NECK STRENGTH (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Keep your head parallel to the bottom , facing forward.
Flex your head towards your shoulder.
You can gently support it together with your hand.
When you feel a small stretch, hold for 15 seconds.
Slowly return to the starting position.
3. CHEST REGION STRETCH (8-10 reps)

Begin the movement during a natural sitting position.
Bend your elbows and clasp your hands behind your head.
Gently bring your shoulder blades closer together and push your elbows back.
Don’t forget to breathe throughout the movement.
4. SPINE MOVEMENT (8 reps)

Begin the movement during a natural sitting position.
Position your hands on your knees.
Inhale by opening your chest, stretching your body.
As you exhale, roll your back, looking toward your stomach.
Resume the movement slowly.
5. SHOULDER AND BACK-ARMS STRETCH (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Raise your arm from the shoulder area parallel to your body.
With your other arm, support the elbow area and gently push it towards your chest.
When you feel a small stretch, hold for 15 seconds.
Slowly return to the starting position.
Do an equivalent steps on the opposite side.
6. SHOULDER AND BACK ARM STRETCH (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Lift both arms up.
Gently flex the arm that you simply have broken, helping from the elbow area.
Raise the arms within the air and perform the movement to the opposite .
Do not neglect to breathe during the movement.
7. WRIST STRENGTH (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Raise your arm at shoulder level.
Have palms facing forward as if making a “stop” sign.
With your other hand, gently flex your fingers towards yourself.
When you feel a small stretch, hold for 15 seconds.
Slowly return to the starting position.
Apply to the opposite side.
8. SHRUSH

Begin the movement during a natural sitting position.
Keep your head upright.
Inhale and lift your shoulders towards your ears.
Hold for 2-3 seconds and release slowly.
When you abandoning of your shoulders, you’ll feel the strain decrease.
Slowly return to the starting position.
9. BODY ROTATION (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Inhale and return to the rear of the chair.
Let your back arm support your spine to remain upright.
You can deepen the movement by supporting your knee within the direction you’re stretching.
Slowly return to the starting position and repeat the exercise on the opposite side.
Remember to breathe throughout the exercise.
Perform 2 times for 15 seconds on all sides .
10. BACK LEG STRENGTH (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Extend one leg simple .
Lean forward at the waist, keeping your back straight.
When you feel a small extension within the back of the leg, stay therein position.
Keep your neck straight, following your spine.
Remember to breathe throughout the exercise.
Slowly return to the starting position.
Perform 2 times for 15 seconds on all sides .
11. HIP STRENGTH (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Put your right ankle on your left knee.
Keep your hands on the ankles and knees of your right leg.
Lean forward at the waist, keeping your back straight.
Keep your neck straight, following your spine.
Slowly return to the starting position.
Remember to breathe throughout the exercise.
Perform 2 times for 15 seconds on all sides .
12. INNER LEG STRENGTH (15 seconds / 2 reps)

Begin the movement during a natural sitting position.
Open your leg to the side 90 degrees.
Stay within the position where you are feeling a small extension in your inner leg.
You can gently support the flexed leg together with your ipsilateral hand.
Remember to breathe throughout the exercise.
Slowly return to the starting position.
It is useful to concentrate to the subsequent items while performing the exercises:

GIVE SHORT AND FREQUENT BREAKS

To reduce the effect of prolonged sitting, short but frequent breaks should be taken.

AVOID EXTREME TENSION AND PAIN

The purpose of stretching movements is to feel a small extension and to supply openness. you ought to hold your position gently, avoiding excessive movements and force.

BE YOUR LIMIT

Flexibility differs from person to person. Therefore, your goal should be your own development over time.

APPLY EQUAL TIME

Pay attention to the time within the position and equal treatment on each side . Between 15-30 seconds will suffice.

KEEP YOUR ROUTINE

Regular and consistent exercise benefits quite duration.