Your body will easily feel tired when having to sit in a workplace for a long time. Gentle exercise not only helps you relax, but also strengthens the body.

The harm of sitting for too long can increase your risk of cardiovascular disease, diabetes, cancer, and even increase your risk of death. When doing light exercise, you will get the following health benefits:

Promote mental health
Increase concentration
Adjust posture, help bone health
Protect the spine, reduce body aches
Increases flexibility and enhances muscle strength
Increase the quality of life and work efficiency
Increases blood flow, increases heart rate and boosts the immune system
The gentle exercise below is suitable for you to exercise in the evening after a tired and stressful working day.

  1. Gentle exercise for the neck
    Doing gentle exercises on the neck will help strengthen the spine from the back to your neck to increase strength and flexibility, support the treatment of sciatica and asthma. This is also considered yoga exercises for people with cervical degeneration.

To practice this position, follow these steps:

  • Get into position with your hands and feet on the floor like the four sides of a table.
  • Slowly raise your knees and push your butt up, neck relaxed, eyes looking at the floor, arms stretched out so that the head parallel to the arms and legs straighten. At this point your body will form an inverted V-shape.
  • Squeeze your stomach, straighten your back, raise your hips as high as you can, eyes on the floor.
  • Slowly move your hand up to your shoulder level, resting your palms on the floor. Then, bend your elbows, bring your body into a plank position, then lower your body, the elbows are next to your body.
  • You breathe in, slowly raising the chest, shoulders, chin, neck up with your hands, hands straight and extending shoulders. Your neck will be stretched and your eyes will be facing the ceiling. Your thighs and stomach will be tightened on the floor.
  • Maintain normal breathing for about 5 breaths, exhale and return to V position.
  • 2. Gentle exercise for the shoulders
    Effective neck and neck pain training is a simple exercise to help you relax your neck, shoulders, back, arms for relief after a long day of sitting and working. This exercise also helps you reduce the tension in the muscles in the shoulders, upper body and lower back.

You perform this exercise according to the following instructions:

  • First, sit up straight on the carpet, your hands on your hips, legs outstretched.
  • Then, bend your left knee and place your foot outside the right hip so that the inner thigh gradually towards the right chest. The left foot will now be outside the right thigh.
  • Next, you inhale, stretch, raise your right arm high, twisted to the left. The right hand will hold the left knee so that the hand is placed on the hip of the pelvis, the left hand is on the back. Head and eyes will go in the direction of people.
  • You breathe steadily for 3 breaths, try to sit up straight, extend shoulders, chest and upper back.
  • Finally, raise your hands up high again, exhale, bring your body back to its original position and switch sides.
  • 3. Arm relaxation exercise
    Gentle arm exercises are a great way to reduce joint pain and provide good support for people with carpal tunnel syndrome with pain in the hands and wrists. This position helps you stretch from the arm to the fingers, helping the whole arm relax.
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