1 🐾Stretch🐾
At the workplace, it is easiest to perform classic stretching exercises. Put your hands in the castle and stretch forward. In this position, the back should be slightly bent and the head lowered. Hold this pose for a few seconds, then repeat all movements. To perform another exercise, you need to fold your hands in the lock behind your back. Pull your arms back, pushing your chest forward. The head is lifted up. Do not change this position for a while, and then return to the starting position and repeat all over again.

2🐾slopes🐾
Periodically, without looking up from work, tilt your head to the left and right shoulder, forward and backward. These movements should be smooth and slow. Control flexion and extension so that there is no overstrain of the cervical region. Don't forget about core training. Put your hands on the back of your head and do tilts in different directions. You can also perform forward torso bends with your hands behind your head.

3🐾 Lifts🐾
Alternately raise your knees to your chest, holding them with your hands. When lifting, lower your head towards the movement of the knee. Do a few reps. You can also perform simultaneous knee lifts and spreading arms to the sides. A similar warm-up of the shoulders should also be included in the office gymnastics program. During the day, raise your shoulders up, hold this position for a few seconds and then lower.

4 🐾Warm up brushes🐾
Rotation and unclenching of the hands are mandatory exercises for those who work a lot at the computer. They are easy to carry out, you can not even be distracted from business.

5🐾 Exercises with a massager simulator🐾
Perform balance exercises without getting up from your workplace. To do this, you need a massager simulator on the seat. The product is inflated with air, due to which its unstable surface forces the muscles of the body to tense up and maintain balance. With this simulator, you can do small uniform tilts and turns of the torso.