Performing gymnastics at work and its basic rules

Earlier it was called “industrial gymnastics”. Exercise at work is a very useful event, by the way, and not only because physical exercise is useful in itself, but also because a person is thus distracted from work. Breaks at work are a necessary part of daily rest (along with normal sleep and rest during leisure time, after work), which, in turn, is included in the “rest program” – along with weekly rest (weekends) and annual (vacation). The “rest program” is the most important measure in the prevention of chronic fatigue syndrome (much more important than dietary supplements, tonic tablets, etc.).

Do I need gymnastics at work

The daily “living wage for rest” consists of several “portions”. First, it is healthy and adequate sleep; secondly – the time of breaks in work (no matter what – at the machine, at the computer or at home with a mop); the third “portion” of rest per day is the time after work, which is called leisure. Gymnastics at work will help tone the body.

Time after work, and even more so – weekends and vacations, you can spend as you like and arrange for yourself such a vacation as you like: from lying on the couch in front of the TV to playing football with friends on the beach of the island of Cyprus. There is a special conversation about healthy and sufficient sleep. But respites during the working day, perhaps, are possible only in the form of “industrial gymnastics”. Because your boss is unlikely to like it if you suddenly start reading a detective story at work, or knitting, or “hang on the phone” to discuss burning questions of your personal life with a friend, or go with your colleagues to the nearest cafe to “discharge” a little. But if you stop your work activity for 5-10 minutes and do a few exercises, no boss will object to this.

What sports should be like at work

Gymnastics at Work: Forms of industrial gymnastics may differ depending on what the person is doing during the day. With heavy physical work, breaks of 10-15 minutes should be taken every 1.5 hours in the first half of the working day and 10-15 minute breaks every hour in the second half of the working day. When working on machine tools, it is advisable to arrange a 5-minute break 2 hours after the start of work and the same break in the second half of the working day – 1.5 hours after lunch. People who do clerical work should take a 5-minute break 2 hours after starting work and two 5-minute breaks in the afternoon: 1.5 hours after lunch and an hour later.

Exercises for “physical education” can be very simple (after all, you are not particularly encouraged at work), but they are somewhat different for people of different professions, or rather, for different gradations of mental and physical labor.

If you are doing hard physical labor all day: moving furniture (or generally working as a loader), digging a garden, repairing floors or nailing bookshelves, then from time to time, at least once every 1.5-2 hours, throw a shovel, hammer, saw (as well as furniture), stop and, slowly, that is, at a very slow pace, do some exercises.

Exercises for those who are engaged in hard physical labor

1. Stand with your hands loosely on your belt. Stand on your toes and pull your elbows back as far as possible, straightening your chest (deep breath). Lower yourself to a full foot, bring your elbows forward (exhale). Repeat 4 times without rushing.
2. Stand with your arms down freely. Lift them forward and up, stretch (inhale). Relaxedly lower your arms down through your sides (exhale). Repeat 5-6 times.
3. Sitting on a chair, lean on it with slightly bent arms; legs closed and extended forward. Spread your legs to the sides, sliding your heels on the floor and throwing your head back (inhale). Bring your legs together, lower your head to your chest (exhale;) Repeat 4 times.
4. Stand with your arms down freely. Lift them forward and up, stretch (inhale). Relaxedly lower your arms down through your sides (exhale). Repeat 5-6 times.
5. Continuing to sit on the chair in the same way (legs extended forward, support on heels), bend forward, trying to touch the toes of the legs with outstretched hands (exhale). Return to PI (deep breath). Repeat 4 times. five.

1. Stand up straight, feet shoulder-width apart, arms down. Raise your hands over the sides and lock them into a lock (inhale). Lean forward, as if dropping both your arms and torso down (exhale). Repeat 6 times. The physical education is over, you can continue to work.

If during the day you have to constantly lift something, then bend over, then reach for something, then walk somewhere – in short, if you are a housewife, gardener or machine operator – stop and, without even sitting down on a chair, do the following exercises.

1. Raise your hands through the sides up, lock them into the lock, stretch (inhale). Lower your arms, relax (exhale).
2. Stand straight, feet shoulder-width apart, hands on the waist. Extend one hand to the side, leaving the other at the waist; turn your torso towards your outstretched arm (inhale). Return to PI (exhale). Perform alternately in each direction.
3. Now, from the same position, spread your arms to the sides (inhale). Bend your torso forward, crossing your arms (prolonged exhalation).
4. Jump in place (on your toes).
5. Standing straight, legs wider than shoulder width, lift your arms up through the sides (inhale). Bend forward, trying to touch your left leg with your hands (prolonged exhalation). Repeat, trying to touch the other leg.
6. Standing straight, feet shoulder-width apart, take your right hand to the side, and put your left hand behind your head; then left to the side, and right behind the head (inhale). Lower your arms (prolonged exhalation). Repeat each exercise 5-6 times.

A set of exercises for industrial gymnastics for those who work out

If you work all day at a computer, phone, etc., then perform the following complex:

1. Your first exercise will be to get out of the chair. Leaning on the chair with your hands, stand up on your feet. Stretching, lift your arms up through the sides (inhale). Return to the PI (exhale) – that is, sit down again. Repeat 3-4 times.
2. Stand near a chair with your hands on the back. Spreading your arms to the sides, put one leg back (inhale). Return to PI (exhale). Repeat 3-4 times with each leg.
3. Likewise, while standing by a chair, raise your left arm above your head, placing your right leg to the side (exhale). Return to PI (inhale). Repeat 5-6 times with each leg.
4. Turn your back to the back of the chair. Stand up straight with your arms at your sides with your feet together. Raise your arms up (inhale). Lean forward, lower your arms and take them back, touch them on a chair. Repeat 3-4 times.
5. Now raise both outstretched arms forward and twisting your torso to the left. Touch the back of the chair (exhale). Return to the PI. Repeat 5-6 times alternately in each direction.
6. Turn your face towards the back of the chair; stand up straight with your arms at your sides. Sit down, holding the back of the chair with straight arms (exhale). Return to PI (inhale). Repeat 4-5 times.
7. To tune in to work again, do the scissors exercise: sitting on a chair and leaning on it with your hands, stretch both legs forward. Raise and lower your legs alternately, simulating the movement of a scissor.
8. Breathing is arbitrary. Repeat 6-8 times. Still leaning on the chair with your hands, stretch your straightened legs without lifting them; raise your hands through the sides up (inhale). Return to PI (exhale). Repeat 3-4 times.

A set of industrial gymnastics exercises for knowledge workers

If you are a courier, a seller, a conductor, and in general one of those who are fed by legs, then spend the entire physical education sitting on a chair.

1. Sliding your heels on the floor, stretch your legs forward, put your right hand behind your head, extend your left to the side, and relax your arms down (exhale). Repeat 6-8 times alternately in each direction.
2. The legs are extended forward, the arms are bent in front of the chest. With a turn of the body, spread your arms to the sides and return to the PI. Breathing is arbitrary. Repeat 8-10 times on each side.
3. Sliding your heels on the floor, stretch your legs forward, raise your arms up and bend. Then lean forward, touching the floor with your hands in front of you, near the chair, slightly spreading your legs. Straightening, raise your arms up, connect your legs and return to the PI. Breathing is arbitrary. Repeat 6-8 times.
4. Sitting with the legs extended forward, supported by the heels; hands on the belt. With your knees bent slightly, turn both legs to the right so that the toes touch the floor, and do the same on the other side. Then, alternately pull and lift the socks. Breathing is arbitrary. Repeat 10-12 times.
5. Sitting on a chair, arms are extended along the body. Leaning back, raise your hands up, slightly raise your knees, leaning on your toes. Lean forward with one leg extended and clap your hands underneath. Return to the PI. Breathing is arbitrary. Repeat 6-8 times with each leg.
6. Sitting with hands on shoulders, elbows raised. Stretch your left leg forward, resting on the heel, and spread your arms to the sides, then relax them down. Return to the PI. Breathing is arbitrary. Repeat 5-6 times with each leg.

If you are a mental worker, then gymnastics at work, including industrial gymnastics, is important for you, as for no one else. The brain will also benefit from this.

1. Stand up straight with your feet together. Stretch both hands up, intertwining the hands into a lock (inhale). Lower your arms (exhale).
2. Stand up straight with your arms at your sides, feet together. Place one leg to the side on the toe, put your hands behind your head (inhale). Lowering your arms, put your leg (exhale).
3. Stand straight with your arms extended forward and your hands relaxed. Sit down and put your hands down with your palms forward (exhale) Straighten, put your hands on your belt (inhale).
4. Jump in place on your toes, hands on your belt.
5. Stand with your feet together, arms out to the sides. Perform turns of the torso and head alternately to the right and left.
6. Standing in the same way, raise your arms up and bend back (inhale). Then bend forward with your hands on your belt (exhale).
7. Stand straight with feet shoulder-width apart, hands in front of your chest. Alternately, take your right and left hand aside, taking a breath. Exhale as you bring your hand in. Repeat each exercise 6-12 times.

If for some reason it is uncomfortable for you to do, for example, bends, torso turns, and the like, you can get by with gymnastics that your colleagues will not notice.

Fatigue complex: gymnastics at work

Exercising at work against fatigue:

1. Breathe in deeply 3 times.
2. Rub your ears vigorously, first horizontally, then vertically.
3. Bare your teeth and make a few sharp up and down movements with your teeth.
4. Rub your cheeks.
5. Rub the wings of your nose.
6. Massage the back of your head.
7. Lightly slide your fingers along your eyebrows several times.
8. To simulate washing, gently massage your entire face with both hands.
9. Putting your palms together, raise them to the height of your face, with the fingers of your left hand, grasp the tips of the fingers of your right hand, then change the position of your hands.
10. Fold your palms in front of your chest, spread your fingers, firmly pressing them and palms together; pressing, spring with your fingers; raising your hands in front of your face, palms facing you, bend the fingers of both hands one by one, starting with the thumb of your right hand; then straighten the fingers of both hands in reverse order.
11. Massage each finger separately.