Fitness Between Tasks

— Approach the table, place your hands on the back of the chair, and perform several springy forward bends.
— Without lifting your hands from the back of the chair, rise onto your tiptoes and, raising your arms upward, arch your back.
— Sit back on the chair, press your hands into the seat of the chair, and try to slightly lift yourself up on your arms.

Try to sit at your workspace correctly.
Do not slouch / hunch your back; place your feet parallel or almost parallel.

Try from time to time to change your working posture—lean back a little more, move the chair on which you are sitting farther away, or, on the contrary, closer to the table. You can simply move to a higher or lower chair to change the sitting height. Try at any opportunity to get up from your little place to pick up the phone receiver while standing, to meet anyone who enters your room standing, it will benefit your health.

Without taking your hands off the table:
— raise and lower

Perform several smooth circular movements with your shoulders to loosen them up, then slowly bend forward at the waist while keeping your back relatively straight, followed by gentle circular rotations of your head in both directions, after that make circular movements with both feet — first one foot and then the other — while seated or standing, and finally take a slow deep breath in through your nose, filling your lungs completely, and then exhale fully and slowly through your mouth. When you need to take papers or any items from a lower drawer, stand up straight first, then — without bending your knees — bend over from the hips to reach down, or alternatively lower yourself by squatting on your toes with heels off the ground and then rise back up to a standing position without pushing off with your hands. By the way, regular squats are actually an excellent exercise for the whole body — so whenever you happen to have a few free minutes, it’s a great idea to do 5 to 10 full squats in a row right there and then.

Turn your head to the right — look right with your head, look left and vice versa;
tilt your head down, look up, and after raising it upward, look down;
Without moving your head, look right, up, left, down.

Throughout the working day, more often fix your gaze on distant objects.
Artemus Vazhui