(Let`s get the ball rolling!)

Today, it is difficult to imagine a field of activity that does not use computers. Working at the computer, although it seems familiar and easy, can actually damage your health if you sit too long at the monitor in one position and do not allow your eyes to rest.

Paul Ch. Bragg (an American alternative health food advocate and fitness enthusiast) said, “A man must earn his own health.” I want to recommend some effective exercises to improve your health.

Exercises for fatigue.

Slowly lower your chin on your chest and stay in this position for 5 seconds. Perform 5-10 times.

Lean back in the chair, put your hands on your hips, close your eyes, relax and sit for 10-15 seconds.

Straighten your back, relax your body and gently close your eyes. Slowly tilt your head forward, back, right, left.

Sitting straight with your hands down, sharply tighten the muscles of your entire body. Then quickly relax completely, lower your head, close your eyes. Sit for 10-15 seconds. Perform the exercise 2-4 times.

Sit comfortably with your legs slightly apart. Put your hands in the middle of your stomach. Close your eyes and take a deep breath through your nose. Hold your breath (as far as possible). Slowly exhale through your mouth (completely). Perform the exercise four times (if you do not feel dizzy).

Exercises for the eyes.

Close your eyes, relax your forehead. Slowly, with tension, shift the eyeballs to the extreme left position, after 1-2 seconds, also shift the gaze to the right. To execute 10 times. Make sure that the eyelids do not shake. Don’t squint.

Blink for 1-2 minutes.

RUB your palms together to create a feeling of warmth. Cover your eyes with your hands, fingers crossed in the center of your forehead. To completely eliminate the access of light. No pressure on the eyes or eyelids. Relax, breathe freely. Stay in this position for 2 minutes.

Exercises for the head and neck.

Massage your face to relieve tension in your facial muscles.

Pressing your fingers on the back of your head to make rotational movements to the right, then to the left.

Close your eyes and take a deep breath. As you exhale, slowly lower your chin and relax your neck and shoulders. Again a deep breath, a slow circular movement of the head to the left, and an exhalation. Run three times to the left, then three times to the right.

Exercises for the hands.

In a sitting or standing position, place your hands in front of your face. Palms out, fingers straight. Tighten your hands and wrists. Gather your fingers into fists, quickly bending them one by one (start with the little fingers). Thumbs up. Tightly clenched fists turn so that they “look” at each other. Movement – only in the wrists, the elbows are not mobile. Unclench your fists, relax your hands. Perform the exercise several more times.

In a sitting or standing position, lower your arms along your body. Relax them. Take a deep breath and slowly exhale for 10-15 seconds with a slight shake of the hands. Do this several times.

Interlock your fingers, connect your palms and raise your elbows. Turn the hands with your fingers inside (to the chest), then out. Perform several times, then lower your arms and shake your relaxed hands.

Click the fingers of both hands, moving the thumb alternately on all the other fingers.

Spread your fingers wide and tighten your hands for 5-7 seconds, then tightly clench your fingers into fists for 5-7 seconds, then unclench your fists and shake your relaxed hands. Perform the exercise several times.

Exercises for the torso.

Stand up straight, slightly spread your legs. Put your hands up, stand on your toes, and stretch. Lower your arms along your torso, relax. Perform 3-5 times.

Raise your shoulders as high as possible and gently pull them back, then slowly put them forward. To perform 15 times.

While standing, bend down and put your hands on your legs behind your knees. Pull the stomach and stretch the back at 5-6 C.  Straighten up and relax. Perform the exercise 3-5 times.

Stand up straight, feet shoulder-width apart. Spread your arms to the sides at shoulder level. As much as possible, turn the torso to the right, then to the left. Do this 10-20 times.

The legs are shoulder-width apart, slightly relaxed and bent at the knees. While taking a deep breath and relax. On the exhalation, raise your hands up, pull them to the ceiling. Feel the tension in the muscles of the fingers, shoulders, back and again-a deep breath.

On the exhalation, lean forward and touch the floor with your hands in front of your shoes. Lower your head, relax. Inhale and exhale to straighten up. Perform the exercise three times.

But the main advice to remember is to listen to your body! Rest when you feel tired. Listen to the needs of the body and it will thank you with good health, and good health! Let`s get the ball rolling! Halleluiah!