1. First we do exercises for the head and face.
- Open your eyes wide, raise your eyebrows and at the same time strongly stick out your tongue. In this position, we sit for 5-10 seconds, and then repeat 3-5 more times.
- This exercise can be done both sitting and standing, Stand up smoothly. We throw our heads back, as if we are trying to touch our backs. We linger for 5-10 seconds and repeat 3-5 times.
- We make slow slopes of the head back and forth, and, with the greatest inclination of the head, we linger for 5-10 seconds. Repeat 3-5 times.
- Relax your shoulders. We make the inclination of the head to the left to the stop, we stay for 5-10 seconds, then we tilt to the right, we stay for 5-10 seconds. Repeat 3-5 times.
- We make slow turns of the head to the left and right to the stop, delaying for 5-10 seconds. Repeat 3-5 times.
2. Exercises used for shoulders and arms:
- Raise the maximum shoulders up to the ears. Hold 15-10 seconds and return to the normal position. You need to repeat 3-5 times. In the workplace, this can be done while sitting.
- Very slowly we make circular motions. 5 times in one direction, 5 in another.
- To join hands in the lock and stretch, while turning your palms up. Repeat 5-10 times.
- Exercise is done standing. Shorten the maximum arms outstretched behind your back to the castle. And in this situation, do rotational movements of the shoulder joints.
- Pull the closed hands in front of you with your hands. Hold this position for 5-10 seconds. Repeat 3-5 times.
- Clasp your hands in the lock behind your head. In this case, the elbows should be straightened. We move the blades and hold the position for 5-10 seconds. Repeat 3-5 times.
- Raise your arms above your head, grasp your left elbow with your right hand and press it to your head. Then repeat this with the other hand.
- With your left hand, take the right elbow and press it against the left shoulder. The same we do with the other hand. Repeat several times.
3. Exercises used for wrists and brushes:
- Brush up, fingers straighten. First we bend our fingers in the place of the second phalanx, linger and clench our hands in fists. Repeat 3-5 times.
- Bend your hand into a fist, lift your thumb up (as if you show "excellent"). We make circular movements with the thumb.
- Take the right hand with your left hand and try to bend it down to the stop, then upwards. Do the same for the other hand. Repeat several times.
- Bend the brush into a fist and make circular motions with brushes.
4. Train your back:
- Sit up straight and grab the right knee. Raise your foot and try to squeeze it as much as possible. Change your foot. Repeat 3-5 times.
- The exercise is done while standing, the legs are slightly bent at the knees, palms on the lower back. Trying to push our hands in the lower back with our hands, while tilting our back back.
- To join hands over your head, and in this position we bend your body to the left, then to the right.
5. Charge for feet:
- It is done standing up. Lean on a chair (table, wall), bend the leg in the knee. Hold the ankle and press it to the buttocks. Change your foot.
- Doing standing, hands behind your back. Put your foot on the chair. Tilt the body as close to the knee as possible. Hold up. Repeat with the other leg.
- The sitting position, the back is straight, the leg is straightened. Raise the leg, hold it slightly and lower it. Change your foot.
Fitness in the workplace can be performed by breaking into 3-5 exercises. You can also do exercises with the whole team, and then fitness in the workplace will be your favorite occupation in moments of rest.