All day at the computer: gymnastics in 10 minutes. •

This material is a continuation of the article about proper computer work, viewed by our readers more than 10,000 times!

You can often hear from users who spend a long time in front of a monitor: “I’m tired of the computer.” And this is actually true, since the body experiences significant stress from the effects of PC. There are even some occupational diseases that are most often found among office workers and freelancers - constant static load on the spine and tension in the back muscles can lead to various ailments, which can only be gotten rid of with the help of doctors.

My eyes are tired from the computer: what to do?

High load on the visual system and prolonged exposure to electromagnetic radiation, as well as high stress on the psyche as a result of exposure to computer games, can cause serious diseases that are easier to prevent in advance.

Ergohuman experts' opinion:

Timely prevention will help avoid overwork when working at the computer. Scientists recommend using the “short distance” method and organizing work so that you can definitely take minutes and even hours of rest when working on projects. As for gamers, it is important for them to independently control their daily gaming time and set limits. It is important to spend at least one day a week completely without immersion in the virtual world - this will become a kind of mental relief and will help to avoid many neurological diseases.

Passive lifestyle. What to do?

A sedentary lifestyle is the cause of many diseases. To avoid them, you need to do gymnastics every 2-3 hours. It will help reduce the risk of developing spinal diseases and relieve pain in the neck, back and lower back. Regular physical activity will increase blood flow to the brain, which will have a beneficial effect on mental activity. Gymnastics helps increase energy and performance, and get rid of drowsiness and lethargy. In addition, regular exercise helps avoid the loss of muscle and bone tissue that occurs with age.

Gymnastics for the eyes when working at the computer

In order to avoid computer eye pain, it is important to follow three standard rules :

Take a mandatory break between work (it is advisable to free up time for rest every 30 minutes).
Do complex eye exercises using any chosen method.
Adjust your monitor to create optimal screen brightness. The contrast also needs to be adjusted so that the eyes are as comfortable as possible.

As for the special warm-up for the eyes, it must be repeated as often as possible. The simplest exercise is the following: look into the distance, fix your gaze on some distant object, and then look sharply at a nearby object and also hold your gaze. This will help relieve intense stress and significantly relieve tension in the eye muscles.

Systematic implementation of eye exercises when working at a computer will help to avoid such occupational diseases of computer scientists as myopia and significant weakening of vision. Eye training must be done regularly - during rest breaks it is important not to forget about eye exercises, but here it is important to maintain moderation. A short series of 5 exercises will be enough:

You need to close your eyes tightly for about 3 seconds, then open them and not blink for 3 seconds. The exercise must be repeated 5 times.
Rapid blinking for 1 minute.
It is necessary to close your eyes and perform a kind of massage of the eyelids - for 30 seconds you need to massage the eyelids in a circular motion clockwise with your index fingers.
Consistently alternate looking at close and distant objects.
In conclusion, be sure to repeat the eyelid massage with your index fingers.

If there is no time for exercise, a very short warm-up will help .
It is necessary to close your eyes and make a rotational movement with your eyes several times in one direction and the other.

Breathing exercises

"Deep Breath"

“Sit on a chair with your back straight and relaxed. Place your hands on your chest so that your middle fingers touch each other in the center of your chest. Breathe as usual. Notice at what point the joined fingers begin to move apart. Intensify this movement by inhaling deeply.”

The exercise is performed for 2-3 minutes. Young children can imagine this movement as a stream of air filling the chest when inhaling and leaving when exhaling.

"Alternative nostril breathing"

In a comfortable position, press the right nostril with the thumb of your right hand and inhale through the left. At the peak of inhalation, close the left nostril with your ring finger and exhale through the right. Then vice versa: inhale through the right nostril and exhale through the left nostril.

This technique allows you to quickly concentrate.

A set of exercises to relieve fatigue at the computer during sedentary work

Here we will tell you more about gymnastics while working at the computer for many hours. A sedentary lifestyle is an indispensable companion for those for whom a computer desk is their workplace, as well as for those who love Internet surfing and games.

Even if a person is professionally involved in sports, while sitting at the computer for a long time, it is important to do at least short warm-ups, because lack of movement for several hours will definitely affect the body. In addition, warming up will help keep your physical shape in good shape and your mood high.

Neck exercises at the computer

Warming up for the neck is mandatory - it is important to do standard exercises during short breaks. The movements can be performed standing near the desktop, as well as sitting - but it is important to keep your back perfectly straight. It is necessary to perform slow circular movements with your head clockwise and then in the opposite direction.

Next, you should tilt left and right. The head must be tilted slowly - 10 times in each direction. Bends forward and back will also help to relieve the neck well - this exercise must be performed smoothly and carefully. When performing exercises, your back must be equal - your shoulders are in place.

Exercises for arms, shoulders and legs at the computer

Warm-up for the arms is the next stage of the exercises. It is necessary to perform slow circular movements with the hand , while the arms must be extended forward. Warming up the wrist is done by clenching your fists and rotating them in different directions. Next, you need to stretch out your arms and quickly clench and unclench your fingers with force. This will allow you to stretch your arms well and prevent fatigue.

Warm-up for the shoulders is carried out using circular movements. All of them are performed standing - the back must be straight. It is necessary to slowly and smoothly describe circles with your shoulders - forward, then back. The exercise can be repeated several times. A useful exercise for relieving tension in the shoulders is to smoothly raise and lower them - you need to shrug your shoulders, raising them up and slowly lowering them.

You can do a leg warm-up even while sitting at the computer. You need to slowly tap your toes on the floor, and then do the same with your heels. This exercise is repeated several times. It is necessary to move the foot slowly - first place it on the outside, and then on the inside. A good exercise would be a walk in the fresh air - almost all office workers whose work includes a lunch break can do this exercise, and even more so freelancers.

Self-massage

Hand massage

To warm up the palm, fingers and hands, you can use rubbing, stroking, pressing with fingers and fists, warming up the palm and fingers from the nail to the base and vice versa. The same can be done for the entire arm: from the shoulder to the fingertips.

Face massage.

We move the fingertips of both hands under the eyes, lightly touching, from the bridge of the nose to the ears.
We move the backs of our right and left palms from the chin to the sides.
Open your mouth, pull your upper and lower lips tightly onto your teeth at the same time, and then bite them lightly.
We imitate raindrops with our fingers, gently tapping ourselves on the face.

Head massage

With slightly bent fingers, we move with massaging movements from the ears to the top of the head and back, make circular movements, etc.

Foot massage

We stroke and rub the thighs, calves, toes, feet.

Message on the wall

Imagine using a laser pointer to do this exercise. Find a wall without pictures or other decorations. Stand (or sit) at least 8 steps away from her. Use your gaze to “write” different words on the wall, as if following the movement of a laser pointer. Continue training your eyes for 2 minutes: you can alternate 20 seconds of continuous tracking and 5 seconds of break.

Rolling eyes

Sit up straight, relax your shoulders and look straight ahead.
Move your gaze to the right, and then direct it to the ceiling.
Slowly look to the left and down.
Repeat the same in the opposite direction.

Completed will be counted as 1 approach. It is advisable to do them 10 times twice a day.

Exercise minutes to relieve fatigue from the body

1. Stand with your feet apart, hands behind your head. Turn your pelvis sharply to the right. Turn your pelvis sharply to the left. Leave the shoulder girdle motionless during repetitions. Repeat 6-8 times. The pace is average.

2. Stand with your feet apart, hands behind your head. Circular movements (3) in one direction, then in the other. Shake your hands downwards with your hands. Repeat 4-6 times. The pace is average.

3. Stand with legs apart. Bend forward, the right hand slides down along the leg, the left hand bends upward along the body. Initial position. The same in the other direction. Repeat 6-8 times. The pace is average.

Shoulder Raise

Once every few hours, allow yourself to step away from your computer for two minutes and stand on your feet. Stand straight, lower your arms along your body. Slowly raise your shoulders as high as you can, then move them slightly back and then forward. Try to keep your neck still. Repeat 10 times and then get back to work. This exercise can be done while sitting, but only on a stable chair and with a straight back. By the way, many celebrities also prefer to do simple warm-up exercises.

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Favorite warm-up - warming up the entire body, chest and shoulder joints before practice! ⠀ Open up with every breath, move your shoulders further back. And as you exhale, round your back, expanding the space between your shoulder blades, and relax. ⠀ Join my online lessons, now practice every Tue/Thu 19:00 hatha yoga, Sat 11:00 power yoga. ⠀ Find details in my second profile @helensyogaclass?
Posted by LENA BELASH (@lenabelash) Apr 5, 2021 at 10:47 am PDT

Physical exercises to relieve fatigue from the shoulder girdle and arms

1. Sitting or standing, hands on your belt. Right hand forward, left hand up. Change the position of your hands. Repeat 3-4 times, then relax down and shake your hands and tilt your head forward. The pace is average.

Standing or sitting, place the back of your hands on your belt. Bring your elbows forward, tilt your head forward, elbows back, bend over. Repeat 6-8 times, then hands down and shake relaxed. The pace is slow.

3. Sitting, arms up. Clench your hands into a fist, unclench your hands. Repeat 6-8 times, then relax your arms down and shake your hands. The pace is average.