Physical education in the office will not take you much time. On average, one exercise will take you about 2-3 minutes, and if you do several approaches during the day, then you will spend no more than half an hour on it. In addition, it is not necessary to perform exercises for all muscle groups on the same day: divide your workouts evenly throughout the week. For example, on Monday you train your arms and back, on Tuesday you train your chest and legs, on Wednesday you train your abs, and then you start again. This will significantly reduce the time of training, while their quality will not suffer.
Already a couple of weeks after the start of office physical education, you will notice a tangible result: you will be less tired from sedentary work, get rid of back and neck pain, and your hands will acquire a strong grip, so necessary in the business world. If your work is associated with the constant use of a computer, then we advise you to pay attention to exercises for the hands. The fact is that with constant work at the computer and in the absence of a proper warm-up of the hands, you risk getting carpal tunnel syndrome. The disease develops as a result of circulatory disorders of the hand during prolonged and monotonous work: without proper oxygen supply, the tissues swell and compress the median nerve. As a result, chronic pain in the hands, in especially advanced cases, surgical intervention is necessary.
Avoiding an occupational disease is easy – do not forget to give a load to your hands at least once an hour. This can be done using a set of simple exercises: tightly clench your fists 10 times, then rotate with your hands, and complete the workout by rotating each finger separately.
If you want to not only stretch your stiff hands, but also develop muscles, then you should think about purchasing a carpal expander. When choosing a simulator, you should pay attention to its rigidity: you should use the expander with which you can do no more than 10-12 squeezes in one go. If over time you began to do significantly more compressions, then to increase the load, it is advisable to change the expander to a more rigid one.
Recently, the gyroscopic simulator is gaining more and more popularity among office workers. It is a plastic or iron ball that is placed in the brush. Inside the device is a rotary gyroscope. The task of the office athlete is spin the rotor to the maximum number of revolutions and maintain it with circular rotations of the brush for some time. Despite its apparent simplicity, the gyroscopic simulator helps to quickly bring the muscles of the hands into tone: measured rotation at low speeds kneads the wrist joints, and when rotating at high speeds, the muscles of the forearm, shoulder and shoulder girdle are loaded. More expensive models also include a rev counter, allowing employees to compete during short breaks.