1 If you do not move at your deskfor several hours in a row, your spine, as well as other organs, are at risk. However, do not be upset - it's not so bad. All that is required of you is from time to time to perform the following exercises:

  • Sit on the edge of the chair in such a way that the shins,hips and back were at each other at right angles. Shoulders slightly bend, and lower your arms freely. Simultaneously, strain the muscles of the back and abdomen, calves of the legs, tilt the head, pull the shoulders back so that the shoulder blades touch each other. In this tension, sit for a few seconds, then relax again.
  • Stand up, combining the heels, strain the buttocks, knees and abdominal muscles, now get up on your toes as high as you can. Then slowly relax.

Such exercises thatlong time, will make the posture graceful even in a relaxed state. Try not to stoop while walking and do not stick out your stomach. When doing housework, follow the following golden rules:

  • Sitting at a table or cleaning vegetables, avoid bending over the work surface.
  • When loading a washing machine, try not to bend over it, but to squat.
  • When ironing clothes, the board should be at a height from the elbow at 10-15 centimeters.
  • When cleaning an apartment, try using a brush on a long handle and use appliances with long nozzles: this will not only reduce the burden on the back, but also avoid permanent inclinations.
  • To lift a light object off the floor, lean your hand on the hip and bend your legs - this technique will facilitate the bending and straightening of the trunk.
  • When lifting a heavy load from the floor, the back shouldstay straight, legs slightly apart, while most of the work should be performed by the muscles of the legs. In the process of lifting the load, it should be kept closer to the body and at the same time avoid rotating movements.
  • When washing dishes, keeping your back straight is much easier if your legs are slightly bent at the knees.
  • When washing the head under the tap, avoiding the bent back will help a little spaced and slightly bent legs in the knees.