That quiet moment in the morning, when you put the coffee in the water and wait for it to brew, is the right time to get a little exercise before heading to the home office.
Don't worry, these exercises won't require much thought (we know you haven't had your first cup of coffee yet). Dana Singer, personal trainer and CEO at Fit2Go, has come up with a precise stretching sequence. All you have to do is follow these exercises step by step.
EXERCISE 1
If we sit most of the day, our tendons are constantly contracted, which leads to tension in the lower back and legs. Singer explains that this may also be the reason why it is so difficult to bend down and pick things up from the floor.
1. Sit on the floor, stretch your left leg first. Bend the right knee to the side and rest the right foot on the inner part of the left thigh.
2. Take a deep breath and try to touch the toes of your left foot with your hands. Breathe out slowly while moving towards the fingers. If you can't reach your toes, grab your shins.
3. Hold this position for 10 full breaths, taking 5 seconds for each exhalation.
EXERCISE 2
We will now corrected their posture, as we have a negative impact on it every day by bending in front of the computer. First, we're going to relax our pectorals.
1. Stand by the door and place your right hand on the door frame. Bend your elbow 90 degrees.
2. Stretch by stepping forward with your hand resting on the door frame. You should feel a pleasant stretch in your chest.
3. Hold this position for 10 full breaths, taking 5 seconds for each exhalation.
4. Switch sides and repeat.
EXERCISE 3
According to Singer, our necks are constantly strained by bending towards the computer and phone, which can lead to aching jaws and headache. Some of this tension can be released by simple stretching.
1. Tilt your head towards your right shoulder.
2. Twist your neck towards your left shoulder while looking up at the ceiling.
3. Now turn the neck to the right again, this time with the help of the right hand. Look at the floor.
4. Do 5 turns. When you go from right to left, look at the ceiling, when you go from left to right, look at the floor. Breathe deeply and slowly.
5. Relax and repeat in the opposite direction.
EXERCISE 4
You should use your glutes every day. But if we sit all day, they also occupy them. Singer adds that this is a common cause of pain in the hip, lower back and knees.
1. Sit on a chair and place your right ankle on your left knee.
2. Slowly push your right knee toward the floor with your right hand.
3. Hold this position for 10 full breaths, taking 5 seconds for each exhalation.
4. Repeat on the other side.
