For the prevention of fatigue and illness
1. Sit down with his back to the table.Lean on his wrists and lift, bringing the pelvis forward.In this position, pause for 10 seconds.Repeat the exercise 5 times.
2. Spread the arms to the side and bend them at the elbows.Vigorously pull the elbows back.Repeat 10 times.
3. The hands bent at the elbows, hands are on the back of his head.Rotation of the trunk side to side, to 5 times in each direction.
4. Hands to the sides at shoulder height, palms facing up.Keep the blade, then raise your arms above your head, hold them in this position for 10 seconds.Repeat 5 times.
5. The hands bent at the elbows, fingers touch the shoulder.Elbows describe wide circles ago.Repeat 10 times.
6. Now do three exercises for fingers.Somknite splayed fingers of the right and left hands.With the power, without moving the toes, squeeze hands.Hands are relaxed, fingers imitate the game the piano - only a few seconds.Then, a few seconds, shake hands, as if they want to shake off droplets of water.Repeat 20 times.
We felt more cheerful, fatigue receded?Do not forget to continue to do these simple exercises at least two times during the working day.But another option production gymnastics:
1. I. p.- main stand: standing, feet together, toes separated, hands are lowered.On the 1-2 up on the toes, arms raised arcs, pulled on the 3-4 and return to.n. Repeat 4 times.
2. I. n -. Standing at the table, right foot on the toe, the left - on the full foot, body tilted forward, the hand rest on the table.At the expense of 1-2 to change the position of the feet.Perform 1-2 minutes.
3. I. p.- standing, hands in front of chest.At the expense of 1-2 to compress and unclench his fingers.Repeat 15 to 20 times.
4. I. p.- standing, feet shoulder width apart, arms bent at the elbows, hands at the shoulders.At the expense of 1-4 to rotate the arm at the shoulder joint forward at the expense of 5-8 - back.Repeat 15-20 times.
5. I. p.- main stand, head down, chin pressed against his chest.At the expense of 1-2 to turn your head to the left shoulder, not taking his chin on his chest;on the 3-4 and return to.n. The same right shoulder.Repeat 5-10 times in each direction.
6. Self-massage with both hands back surface of the neck from the bottom up.Repeat 3-4 times.
7. I. p.- main desk, looking up, throwing his head back.On the count of 1 to the left, tilt your head to the account and return to 2.n. That is right.Repeat 5-10 times in each direction.
If you work for a long time with his head down, while performing repetitive exercises hands, you need to think about prevention of cervical degenerative disc disease.
First of all, to work at the desk or at the machine, try to choose the right position, and if it is difficult to find an opportunity to change the time of her from time to time.
What position can be considered correct?If you are sitting, be sure to put your weight on the back of a chair to ease the strain on back muscles.The seat of the chair should be firm, its height - not exceed the length of the lower leg.Low people, typists working on a chair above the ordinary, it is useful to put under the legs a little stool.The backrest of the chair should be at the level of the blades.The table height should be such that the shoulder girdle was hanging freely, and the body does not lean forward.Operations are not unduly tilt the head.The distance from the eyes to the subject under consideration - 30-35 cm
Those who work standing up, it is necessary to make sure that the load is evenly distributed on both feet..
Every 1.5-2 hours of operation, it is desirable to do physical activities lasting 3-5 minutes.Besides the usual exercises, turn it and special: the movement for the head and shoulder joints.They operate in a slow and mid-tempo, smooth, with gradually increasing amplitude, some - with the resistance exerted by your hands.Each exercise was repeated 6-8 times.
1. Raise and lower his head.
2. Turn the head first in one direction and then in another direction.
3. Tilt your head in one direction and then in another direction.
4. Raise your head up - to the side and lowered.The same - again in the opposite direction.
5. Raise your head, then lower your chin to one shoulder, then raise and lower the head to the other shoulder.
6. Movement head: upwards - to the side, then the chin - to shoulder.Repeat in the other direction.
7. Placing the brush on the back of the head and giving them resistance, trying to dismiss the head of the "back.
8. Placing the brush on the forehead and giving them resistance, try to tilt your head forward.
9. Hold the head in his hands, trying to turn it into a firstone, "and then in the other direction, and then tilt it to one, then to the other shoulder turn.
fulfilling the last three exercises, take care to muscle tension lasted for 5-7 seconds, and relaxation - with 7-8.
If tired legs, help special exercises.
Lying or sitting, tighten your leg muscles, bend your fingers, then straighten them and relax your muscles.
rising on his toes, stay in this position, then fall on the whole foot.
Sitting, connect knees, straining muscles of the legs.Feet at the same time on the floor shoulder-width apart.Then relax.
Run a little small steps around the room on his fingers, and then walk around - it's worth repeating every morning to his feet were not flabby.
fingers of his left leg, lift the pencil from the floor, or a handkerchief, hold the object a few seconds, and then release it.Same - fingers of the other leg.
socks and heels together.In this situation, rising on his fingers and slowly lower your heels.
When thick ankles useful in the morning and evening massage them with circular movements, include gymnastics circular motion feet.
For prevention flatfoot very useful walking barefoot (for sand, gravel, grass clippings), swimming crawl style, to exercise muscles that hold the arch of the foot: flexion, extension, rotation of the foot, walking on his toes, jumps.
Those who work standing up, we recommend 3-4 times a day for 2-3 minutes to stand up on the outer edges of the foot.
is useful and self-massage the feet and legs (but with varicose veins and thrombophlebitis, it is contraindicated), as well as exercises on the roller track.By the way, if on wooden rollers massage circle track cut deepening, the resulting cogwheels much increase the intensity of the massage.