Tips for Exercising at Work (Part 3)

Medical Video: How to begin exercises at Gym; tips for beginners | Part 3 | Fitness Tips | Manorama Online

Pencil Clips: Turn your shoulder forward until the collarbone on your shoulder is concave. Imagine you are holding a pencil in your shoulder bone basin (or put a real pencil there!) Hold for 5-10 seconds, release it, and repeat for 12-15 repetitions.
Shrug: Simply lift both shoulders towards your ears, hold for 5 seconds, then lower your shoulders. Repeat for 15 repetitions. Don't want to stop? Try shrugging your shoulders while standing and holding one ream of paper in each hand.
Push Up: This type of push-up modified from push-up walls is more suitable to do when you are wearing office clothes. Stand a few cm from a sturdy wall (not cubicle!), lean your body forward until your palms are pressed against the wall, with your arms straight and parallel to the ground. Next, bend your elbows to make the body lower, hold for 2 seconds, then push it back to the starting position. Do 12-15 repetitions.
Nape Shape: The time of the turtle's neck is over - the time to lift the neck! Place your hand on your head as if you are irritated at work (you may already be in this position), and press your palm to your forehead as if trying to push your head back. Hold this movement by using the neck muscles. Next, hold your hands on the back of your head and try to push your head back, hold the movements with your hands. Hold every sound that occurs for 5 seconds. Gently release, rest, and repeat every 5 times.
Swivel Chair Table: Are you lucky enough to have fun with a swivel chair? You can use the spin. Sit up straight with your feet not touching the floor, holding the edge of the table. Next, use the center of the seat to make a round from side to side. Do it back and forth for 15 turns.
Wheelchair Table: Please, play with your wheelchair (everyone wants!). While sitting in a chair with a wheel, position your arms from the table and hold the edges with your hands. Next, tighten the muscles, lift your legs slightly, and pull with your arms until the chair slowly advances forward and your chest touches the edge of the table. Then, drive back by pushing it, still with your feet raised. Repeat 20 times.
Posture Enhancer: Perfect posture is a must for those of you who spend a long time at the table all day. Practice a safe ergonomics table by adjusting the height of the chair to make sure the legs, hips and arms are at a 90 degree angle to the floor. Tighten the muscles to keep your back straight throughout the day. You are not allowed to bow!
Stomach Resistant This one thing can be done secretly when you walk down the hall or are sitting while calling. Simply take a deep breath and tighten your abdominal muscles, breathe as much air as you can and then exhale. Hold for 5-10 seconds and release. Repeat for 12-15 repetitions.
It's time for crunches: You can get a stomach six-pack by doing isometric sit-ups. Place your elbows on your thighs, try bending your chest towards the feet at the same time your arms hold back the movement. Hold for 10 seconds, release, and repeat 10 times.