3 easy exercises to gain flexibility and feel light

Even if you try to sit in the correct posture (with your back straight, your lumbar supported on the backrest and your feet on a footrest), if you spend more than an hour in the same position, the muscles of your neck end up tense.


And Dr. Sagrera-Ferrándiz, an expert in manual therapies, tells us that it is not only that: those in the abdomen are flaccid, circulation in the legs suffers, the hip joint loses mobility ...

3 easy exercises to gain flexibility and feel light

To avoid this, practice these simple exercises every now and then (some can be done standing up in the office) or at the end of the day and you will feel much better.

And every hour ...

A study from the Mayo Clinic reveals that long hours sitting can be as harmful as smoking . And to compensate for this, it is not enough to exercise every day.

Sitting for long hours is as harmful as smoking

Physical activity is essential for the general health of our body, but in the case of people who work seated for long hours, experts say that to avoid the damage caused by a sedentary lifestyle, you have to get up every hour and walk between 5 and 10 actions.

• Not having the whole thing at hand is a simple way to make it easier for yourself. If you are at home you can, for example, leave the glass of water in sight, but away. And, at work, if you have to talk to a colleague, do not call him on the phone: better go to his table.

• Move while sitting. From time to time, you can do ankle and wrist twists, rapid contractions of the glutes and abdomen, or some of the movements that we propose below.

 Stand about 50 cm since the table and spread your legs a little. The feet must remain well supported on the ground.

• Without arching your back, bring your elbows to the table and rest them, flexed, on it. Stretch your hands up and hold for a few seconds.

• Stretch your hands up and hold for a few seconds.

 Straighten up and keep your spine straight. If the chair has a backrest, do not lean your back on it.

• Starting with both feet on the ground, bring one of your knees towards your chest . Hold it with both hands and bring it a little closer.

• Hold for a few seconds in this position and repeat with the other leg.

Close your eyes and cover them with the palms of your hands, without pressing them .

• In this position, open them for a few seconds to "see" the darkness.

• Although points of light appear, you must concentrate on observing the darkness .

• You can repeat this bodybuilding two or three times in a row .

Bring your head towards one of your shoulders, as if you wanted to bring your ear closer .

• Keep your shoulders low and relaxed.

• Feel how the entire side of the side furthest from the shoulder is stretched .

•  Repeat with the opposite side and then say "yes" and "no" with your head gently.

Rest your hand on the back of a chair and raise your opposite arm .

• Bring your leg back a few times, bending your knee and straightening your toes well.

• Try to keep your abdomen tight , your shoulders low, and your chin off your chest.

Stretch on your back and bend your knees.

• Place one ankle on the opposite thigh . Use your hand to gently push your lap away, as if you want to push it away, until you feel a gentle stretch around your hip.

• Keep your back well supported , without curving it when you stretch your hips.

 

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