People who spend their time sitting for many hours are at a higher risk of diabetes heart stroke and a lot of other ailments. Studies have shown that almost every student spends on average 10 hours a day sitting (!) on the lessons and in front of his computer. Fortunately, we have 12 classroom exercises to refresh your tired muscles. They are so simple and effective, that you may want to start exercising right now!
Benefits of these exercises:
- Improved flexibility
- Boots the work of digestion system
- Makes the blood flowing faster
- Relieves pressure on neck, hips, knees and spine
- Improves the work of the whole body
- Any student can relax a bit while writing a sameday essay
By performing these classroom exercises at a regular basis you can take away the impacts of a long sitting.
- 1. Overhead Triceps Stretch
Lift your arm and curve your elbow so that your hand touches your back. Place your other hand on the bowed elbow and delicately apply weight. Hold for 20 seconds, unwind and rehash stretch with other arm.
- 2. Chest Stretch
Sit up in your seat. Looking straight ahead, spot your hands on the back of your head with your elbows augmented outward. Tenderly press your elbows back and hold the position for 15 seconds.
- 3. Shoulder Shrugs
Stand up. Lift your shoulders up to your ears. Hold in this position for a few seconds and afterward roll the shoulders back. Rehash it for 10 times.
- 4. Shoulder Stretch
Put your hand under your elbow and stretch your arm over your chest. Hold the stretch for 30 seconds and rehash with your other arm. Try not to pivot your hips or shoulders amid the activity.
- 5. Leg Extensions
Sit on the chair and lift your legs up. Give them a chance to be parallel with the floor. Flex your feet forward three times to stretch your leg muscles.
- 6. Lower Back Stretch
Hold your back straight, get the back of your thigh with both of your hands and precisely pull your knee toward your chest. When you feel a stretch in your lower back and thighs, hold for 30 seconds and rehash this activity with another leg.
- 7. Spinal Twist
Turn in your seat and keep both of your feet level on the ground. Clutch the back of the seat with both hands and turn towards the back of the seat while keeping your hips still. Repeat the stretch for both sides.
- 8. Back Extension
Lock your fingers together while sitting on the chair. At that point confront your palms toward the ceiling and augment your arms upward. Hold this position for 10 seconds. Repeat the stretch a few times.
- 9. Hip Stretch
Sit and traverse your knee, Keep your back straight and incline forward until you feel a stretch in your hip. Hold that position for 20 to 35 seconds and afterward make it on the other side.
- 10. Chest Stretch
Stand up straight. Lock your fingers together with your palms facing behind you. While keeping your chin tucked in, move your arms and your chest out. Hold this position for 20 seconds.
- 11. Standing Thigh Stretch
Incline your arm against a desk or work area. Hold the back straight and your knees parallel. Snatch your ankle and lift it toward your butt. Hold this position for 15 seconds. Try with other leg.
- 12. Doorway Stretch
Stand in an doorway and spot both of your arms on the casing. Keep your jaw and your head straight and venture through the doorway with one leg until you feel a solid stretch in your chest and arms. Hold this position for 10 minutes and try it with the other side.
Remember: you need to keep moving during the day (at least take some breaks for exercising). Try these Top 12 exercises and you will be healthy and happy. Enjoy!