7 SIMPLE EXERCISES TO SUPPORT BONES AND JOINTS FOR OFFICE WORKERS

7 simple exercises to support bones and joints for office workers in Thu Duc

Table of content

With the nature of the job as sitting a lot, sedentary, office workers always suffer from diseases such as obesity, heart disease, joint pain, ... in the teenage years. Poor health will greatly affect work performance. The following 7 simple on-the-spot exercises will help employees or freelancers at a cheap shared office in Thu Duc both save time and improve health that you should not ignore.

Working at the office does not necessarily bring difficulties for health promotion.

1. Squat in place

Squat in place is often chosen by freelancers. This move is quite easy to do. You stand with feet shoulder width apart, arms raised parallel to the ground, keeping your back straight, slowly lower your buttocks until thighs are parallel to the ground. When practicing in combination with breathing. 

Exercises to help tone the thigh muscles and enlarge the buttocks are chosen by many women to practice when they want to have a sexy body.

2. Rotate the wrist

Wrist rotation is an extremely popular exercise for freelancers at a cheap shared office in Thu Duc. This movement is done by interlacing your hands, then rotating your wrists in one direction from left to right. Then change direction from right to left. Continue doing this for 5 to 10 minutes

This wrist rotation helps:

• Body temperature regulation
• Reduce cervical spondylosis.
• Stretch joints that are difficult to contract in fingers and feet.
• Support to treat paralysis of the legs that cannot walk due to a cerebrovascular accident.
• Avoid insomnia.
• Reduce tumors, tumors in parts of the body.
• Relieve other diseases caused by blocked blood qi in the body.

3. Push-ups at the table

This move is done right at the desk, very convenient for office workers or freelancers who rent flexible seats at  A SPACE  building who often come into contact with computers. First, you need to be away from the desk at a distance of 0.5m, shoulder width apart chest, palm down the edge of the table, heels do not touch the floor and elbows form a right angle. Exhale while straightening your elbows, lift your body up, and at the same time let your heels touch the floor. Return to the starting position while inhaling and do this for 1 minute. Note, when practicing, you need to keep your back and buttocks in a straight line

Backhand push-ups help you:

• Increase the muscles of the chest, shoulders and upper back to be firm and slim
• Reducing the risk of osteoporosis due to working people sitting continuously in the office
• Helps regulate body temperature, better blood circulation

>>>>> Shared office in hcmc

Take advantage of your lunch break to practice gentle exercises to help you stay mentally alert.

4. The movement of adjusting the spine

Freelancers at cheap shared office Thu Duc often sit in the wrong posture. Leads to the spine is not straight. The movement to adjust the spine includes the following 2 movements

• Stretching the spine area: just sit at the office chair, put both hands on the knees, bend forward and push your hands forward and then pull your hands back, continuously 10 times this movement.
• Twisting waist: a simple movement just sitting in a chair and keeping your back straight, twisting left and right on each side. 

5. Shoulder rotation

At the cheap shared office in Thu Duc, shoulder fatigue due to sitting a lot is very common. Shoulder rotation to help with neck fatigue and stretch shoulder muscles is often applied by office workers. You just need to put two shoulder names, rotate clockwise, after 2 minutes, change direction. 

6. Turn your neck

A movement that many young people do to practice in the middle of working hours to help relax their neck that you can refer to.  

• Movement 1: Sit comfortably on a chair, relax your arms and legs, head straight, face forward. Gradually tilt your head to the right to stretch the left neck muscles. Hold this position from 20s - 25s, then slowly return to the original position and do the same for the left side, repeat 3 times on each side.
• Movement 2: Sit up straight and look forward. Then lower your head lower and stop when the neck muscles are moderately tense but not overstretched. Hold this position for 10s - 15s, repeat this movement 5 times.

7. Raise your ankles up and down

The heel-toe movement is no longer strange to any office worker. This is a very good method of nutrition when practiced regularly. Spending just a few minutes a day will help you nourish your blood. The action is performed as follows:

• Use high tiptoes, then release and lower. At this point, the entire weight of the body is on the toes.
• Repeat 30-40 times, persevering every day will feel the effect very clearly.

According to Oriental medicine, there are many acupuncture points related to different activities in the body, focusing on the foot area. Through the stimulation of these acupoints, it is possible to both prevent diseases and treat diseases, and regulate blood flow for office workers / freelancers who often have to sit a lot.

>>>>> Working space in district 2

You can bring small tools such as weights, ... to strengthen muscles during exercises.

Contact  Arental  immediately via hotline 093 188 2101 or refer to the article  here  about Thu Duc flexible working seats, Thu Duc cheap shared office or know more about Thu Duc shared office prices