Exercise Breaks At The Office

Bending the body on a computer can harm posture and cause stress to the body. Before continuing typing, take a break to relieve stress and fatigue.
Step 1:

Let's start with chest and shoulder openness. Turn to one side of the chair, keeping your spine and buttocks straight. Put two arms behind your back, stretch your arms and face the floor. Inhale slowly when counting to 5.
Step 2:
From the sitting position, place your hand on the edge of the chair and move behind the seat until the arm will fully support you.
Slightly lower the back to the floor until the elbows bend at a 90 degree angle, then push back up again

Repeat 5 - 10 times.


Exercise Breaks At The Office


Step 3:
Turn back to the chair and place your hand on the chair about shoulder width. Make sure to keep your back straight. Then lower your body a few centimeters, pushing your heels up as much as you can.
Slowly return to the original position. Repeat 3-5 times. If your wrist hurts you can lower it down in about 5 seconds.

Step 4
Stand up straight, legs wider than shoulders

Hold a copy of photo paper in front of you.


Exercise Breaks At The Office

Squeeze your stomach and tighten your butt muscles, bend your knees until it forms an angle of more than 90 degrees to the floor. Gradually lower the paper ream to the floor, then squeeze the glutes back. Repeat 5 times.
Step 5
If you have a water bottle or a similar heavy object, you can use them to practice with. However, if you do not have them at the office, you can practice with your bare hands.
First, put your left leg back about 0.7m, hold 2 arms on either side. Lower until your left knee is below your left hip, pushing your heels as high as possible.


Exercise Breaks At The Office


If you have a water bottle, bring your elbows to the sides and open your arms until it forms a straight line at the back. Slowly lift back to the original position and relax the arm. Repeat 5 times on each side.
Step 6

Still holding 2 bottles of water, standing with 2 legs parallel and shoulders open. Lift left leg straight to the side. Then keep your stomach tight, pulling your right hand straight to the floor.
Bring your right elbow and left knee together, then bring your arms and legs back to the raised position. Repeat 5 times for each side.


Exercise Breaks At The Office


Movement 7
Stand behind the chair and turn the wrist direction in front of you and gently put the relaxing weight at the forearm muscles.
Then turn toward the back of the chair and from the spine bend your head and head to the floor. Let the head weigh and gently shake it, along with slightly bending the shoulders.
Breathe in as you roll gradually from the spine to stand up straight. Open chest, release breath and get back to work..

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