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Back pain for employees .. 5 magic exercises

Many employees who work in offices suffer from many problems due to sitting for long periods in front of computer screens, and the lack of movement and lack of exercise may lead to serious consequences if this condition lasts for years.

Professor Ingo Frobuse of the German Mathematical University in Cologne explained that these consequences may include:

  • Headache
  • Back pain
  • Slipped disc

Therefore employees have to do some exercise while working in offices.

Relaxation and good feeling of body

And physiotherapist Michael Braich added that a few specific fitness exercises help relax and feel good in the body, and the German expert recommends an exercise program that includes three exercises for the neck and chest muscles.

“The small program does not cause an employee to be over-stressed, so it can last for a long time,” Braich said.

Also, performing some exercises regularly is better than performing a lot of exercises in rare and infrequent cases. Where exercise has a protective effect here.

These are the exercises:

The first exercise

In the first exercise, the employee sits in an upright position on the office chair, then pulls his head with the right hand towards the right shoulder, and at the same time the left hand and the left arm are pulled down, and then the neck muscles on the left side are tightened and relaxed, and then The exercise is repeated for the right neck muscles.

The second exercise

The second exercise is similar to the first exercise, except that the employee does not pull the head completely to the side, but somewhat forward, and then the back muscles of the neck are tightened.

The third exercise

The third exercise neutralizes the unhealthy posture while sitting at the desk, and in this exercise the employee stands upright and puts his forearms on a door frame flat at shoulder height, and then he moves one leg forward and moves the upper body Forward through the door, and in the meantime the head must be kept in an upright position, and this position must be held for a minute; Where the employee feels a stretch in the front chest muscles on the right and left.

The effect of this exercise is shown by the employee standing upright again, expanding the chest muscles and relaxing the chest muscles in the range surrounding the cervical vertebrae.

German experts emphasized that the three exercises should be performed every two or 3 hours, and these exercises take about 10 to 15 minutes in total.

The fourth exercise .. Relax the shoulder muscles

Professor Ingo Frobouze referred to some other exercises; Where the employee can relax the shoulder muscles by hanging the arms on either side of the seat, then make a circle with the shoulders forward and back several times, and the employee can perform circular motion asymmetrically, that is, making a circular motion alternating between the left and right shoulders. The German professor recommends squatting to strengthen the muscles of the thighs, legs and buttocks.

The fifth exercise .. standing on the tips of the toes

Among the useful exercises also standing on the tips of the toes; Where the employee stands behind the office seat, holds the backrest well and stands on the tips of his feet, and this exercise works to strengthen the calf muscles and helps to get rid of back pain and works to activate the entire body, and after this exercise the employee feels as if he woke up from sleep.

The German expert advises setting fixed intervals for performing these exercises for 5 or 10 minutes for each exercise, so that the employee can overcome the problems that appear due to the wrong sitting position during work.

The more times the exercise is performed, it becomes a normal part of daily living tasks and is less distracting.

German experts emphasized that good working environments are essential to overcome problems, by adjusting the height of the seat and the desk, as well as adhering to the correct distance between the eyes and the computer screen.

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