While we were talking about the epidemic, restrictions, working from home, we stayed away from our gyms and our daily mobility decreased unintentionally. But do not despair, this period will pass! When all this is left behind, we have a very good formula for you to return to normal as a healthier you. 

Edit Workspace

You probably had an ergonomic work environment at work, and you never thought you’d work such long hours at home. In order to feel good about ourselves, it is very important to make our working environment suitable for our body. Thanks to the correct sitting, it is possible to minimize the tension and pain in the body. Therefore, in the natural sitting position, you should focus on correct alignment (posture).

  • You should sit down with the weight evenly distributed over your hip bones.
  • The knees should be at a 90-degree angle, not higher than the hip joint, and the angle on the table should be 90 degrees when the elbows are bent.

You should not neglect to sit upright at the desk, but sitting like this all day can be a bit difficult. Therefore, you can support the natural curves of the spine with an orthopedic pillow. In addition, the most important cause of neck pain is leaning towards the screen. It is very important that the computer screen is at eye level. You can raise your screen with the supports you put under it.

The muscles in our hip joint, which are responsible for the balance of our body, become lazy when we sit for a long time. Simply put, they forget their functionality and fall asleep. For this reason, you can do some of your work sitting down, while you can do some of your work standing with a raised laptop stand on your desk or on a pilates ball. Rest assured, you will feel more active and fit!

After making small touches suitable for ourselves in our work area, we need to place our most important accessory. In this period when we need to be very careful about our health, we should pay attention to water consumption. By drinking 2-2.5 liters of water a day, we can get rid of toxins and run our body functions at the highest level. If you say you forget, you can download an application that will remind you to drink water on your phone, and you can make your jug ​​an indispensable accessory on the table.

Take Exercise Breaks

Now that our workspace has become convenient for us, we can incorporate stretching exercise breaks that we can do in our chair into our routine.

Before you start;

  • We should remind you that if you have a chronic or medical disease, you should definitely consult your doctor before applying stretching movements, and that exercises are not a diagnosis or treatment method.
  • If you have muscle stiffness, pain, spasm on the day of your workout, or feel offended that day, you shouldn’t do it until you’re well.
  • Apart from these, the exercises we recommend are suitable for the practice of healthy individuals of all ages.

If you are ready, let’s get started!

1. NATURAL SITTING POSITION

  • Your feet should be on the ground,
  • The weight should be evenly distributed on the hips,
  • Your belly is inside
  • With your shoulders back, in line with your ears,
  • The shoulder blades are close together,
  • Your head should be parallel to the ground, facing forward.

2. NECK STRENGTH (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Keep your head parallel to the ground, facing forward.
  • Flex your head towards your shoulder.
  • You can gently support it with your hand.
  • When you feel a slight stretch, hold for 15 seconds.
  • Slowly return to the starting position.

3. BREAST STRETCHING (8-10 reps)

  • Begin the movement in a natural sitting position.
  • Bend your elbows and clasp your hands behind your head.
  • Gently bring your shoulder blades closer together and push your elbows back.
  • Don’t forget to breathe throughout the movement.

4. SPINE MOVEMENT (8 reps)

  • Begin the movement in a natural sitting position.
  • Position your hands on your knees.
  • Inhale by opening your chest, stretching your body.
  • As you exhale, roll your back, looking toward your stomach.
  • Resume the movement slowly.

5. SHOULDER AND BACK-ARMS STRENGTH (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Raise your arm from the shoulder area parallel to your body.
  • With your other arm, support your elbow area and gently push it towards your chest.
  • When you feel a slight stretch, hold for 15 seconds.
  • Slowly return to the starting position.
  • Do the same steps on the other side.

6. SHOULDER AND BACK ARM STRETCH (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Lift both arms up.
  • Gently flex the arm that you have broken, helping from the elbow area.
  • Raise the arms in the air and perform the movement to the other.
  • Do not neglect to breathe during the movement.

7. WRIST STRENGTH (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Raise your arm at shoulder level.
  • Have palms facing forward as if making a “stop” sign.
  • With your other hand, gently flex your fingers towards yourself.
  • When you feel a slight stretch, hold for 15 seconds.
  • Slowly return to the starting position.
  • Apply to the other side.

8. SHRUSH

  • Begin the movement in a natural sitting position.
  • Keep your head upright.
  • Inhale and lift your shoulders towards your ears.
  • Hold for 2-3 seconds and release slowly.
  • When you let go of your shoulders, you will feel the tension decrease.
  • Slowly return to the starting position.

9. BODY ROTATION (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Inhale and return to the back of the chair.
  • Let the arm at the back support the spine to stay upright.
  • You can deepen the movement by supporting your knee in the direction you are stretching.
  • Slowly return to the starting position and repeat the exercise on the other side.
  • Remember to breathe throughout the exercise.
  • Perform 2 times for 15 seconds on each side.

10. BACK LEG STRENGTH (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Extend one leg straight forward.
  • Lean forward at the waist, keeping your back straight.
  • When you feel a slight extension in the back of the leg, stay in that position.
  • Keep your neck straight, following your spine.
  • Remember to breathe throughout the exercise.
  • Slowly return to the starting position.
  • Perform 2 times for 15 seconds on each side.

11. HIP STRENGTH (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Put your right ankle on your left knee.
  • Keep your hands on the ankles and knees of your right leg.
  • Lean forward at the waist, keeping your back straight.
  • Keep your neck straight, following your spine.
  • Slowly return to the starting position.
  • Remember to breathe throughout the exercise.
  • Perform 2 times for 15 seconds on each side.

12. INNER LEG STRENGTH (15 seconds / 2 reps)

  • Begin the movement in a natural sitting position.
  • Open your leg to the side 90 degrees.
  • Stay in the position where you feel a slight extension in your inner leg.
  • You can gently support the flexed leg with your ipsilateral hand.
  • Remember to breathe throughout the exercise.
  • Slowly return to the starting position.

It is useful to pay attention to the following items while performing the exercises:

GIVE SHORT AND FREQUENT BREAKS

Short but frequent breaks should be taken to reduce the effect of prolonged sitting.

AVOID EXTREME TENSION AND PAIN

The aim of the stretching movements is to provide the opening by feeling a slight extension. You should hold your position gently, avoiding excessive movements and force.

BE YOUR LIMIT

Flexibility differs from person to person. Therefore, your goal should be your own development over time.

APPLY EQUAL TIME

Pay attention to the time in the position and equal treatment on both sides. Between 15-30 seconds will suffice.

KEEP YOUR ROUTINE

Regular and consistent exercise benefits more than duration.

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