Massing for an accountant

Monotonous work is a painful strain specific muscle groups. Self-massage can help you feel better and simple exercises - said PhD, a neurologist, director of Moscow's professional association of manual therapists Alex Ye Samorukov. Most modern women to spend the day sitting at a table. By evening, accountants, proofreaders, researchers often experience back pain, shoulder. Those who work standing up - hairdressers, salespeople - often suffer from "gravity" in the legs. It seems to be the work of these people is not heavy - no bags, as they say, Georgia. Then where do the fatigue and soreness? While in uniform pose for a long time and doing drudgery, we load the same muscles. Naturally, they overwork - hence the pain. The main load during prolonged sitting falls on the lumbar muscles and shoulder girdle. Those who are dealing with a keyboard - whether it be the keyboard of a typewriter, computer or even a grand piano, also overtax the hands and cervical. By the way, a sedentary lifestyle are not only the "office" employees. Seated work and drivers of public transport - driving the tram and trolley bus today often can be seen by women. Carman experiencing particularly strong pressure on the lumbar muscles and shoulders. After the driver is forced throughout the day to keep the same pose - hands on the wheel, feet on the pedals. He can not even slightly, not getting up to change their position - sit back, stretch my legs. Those who have much to stand, overloading the muscles of the lower extremities and lower back. In addition, much tired feet. And if this has also actively work with their hands, such as do hairdressers, the overwork muscles of the shoulder. Fortunately, muscle pain can be avoided. It is only necessary during the working day every hour to do self-massage and some exercises. It does not take more than 3-5 minutes. Of the following relaxing massage techniques and exercises you can safely do those aimed at disturbing your muscles. We wrote, we wrote exercises for fingers, which we ran in the primary grades under this Counting to typing have no relationship. Those who are a lot of prints, you release the hands to help a massage. Fingers of his left hand circular movements alternately mash every finger of his right. Then the right hand massaging fingers of the left. Now, massaging the area between the toes. Thumb and index fingers of right hand lock between the little finger and ring finger of the left. Moreover, the index finger should be on the back of the brush, and large - from the palm of your hand. Knead in a circular motion interdigital space. Of pain should not be. When finished massaging his left hand, go to the right. We turn to the wrist joint. Thumb and index finger of his right hand grasps the left wrist. Forefinger felt for one bone, and great - different. Try to move up as the bones to each other by applying gentle pressure on them. Similarly promassiruyte right wrist. To relax the hands are useful techniques so-called isometric muscle activation. Right hand bend as possible fingers of the left - all except for a large - in the direction of his own. Lock the wrist in this position for 8 seconds. Relax for 3 seconds. Repeat with 2 more times. Do the same with your right hand. Now proceed in the opposite direction - the right hand bend left hand to her, pressing her back side. Retained in that position for 8 seconds. Time - 3 seconds. Then, two reps, three-second rest between them. Please note - the amplitude of the bending or straightening brush with each repetition of exercise should be increased. Loaded shoulders Even if you're a regular relaxing massages and exercises the hands, you may feel fatigue in my fingers. All the fault of shoulder muscles. If they are too tired, then your fingers will not do the job - there a so-called syndrome overloaded brush. Relax the muscles of the shoulders by doing the following: * Sitting on a chair, lean your elbow bent right arm at a suitable height thing. Push your elbow down for 8 seconds. Perform this exercise 3 times. Before each repetition of rest for 3 seconds. Similarly, do some work with his left hand. * Sit on a chair facing the wall. Bend your right arm. Forearm - that is, and elbow and hand - lean on the wall. Brush, apply pressure to the wall that have the power to 8 seconds. Perform each exercise for the already familiar pattern - 3 repeat at intervals of 3 seconds. Same with the left hand. * Sitting, straighten your back. The back of the right hand pressing down on his back in the lumbar area for 8 seconds. Repeat three times and do exercise your right hand. Now the exercises for the neck muscles: * Straighten your back. Keep head straight. Place the palms on his head. Try to tilt the head back, while the hands have to hold it in its original position. Exert pressure on the back of his head in his hands for 8 seconds. Relax for 3 seconds. Repeat 2 times. * Move your hand on the forehead. Let the hands of the head tilt forward for 8 seconds. Do the exercises on the same lines as the previous one. By analogy, do the exercises right and left. So, we took power with the hands, shoulder girdle, cervical spine. RELAXING Loin against muscular back pain is useful to apply the following exercises: * Sit on a chair. The backrest should be solid. Two fist beneath his back in the lumbar region. The thumbs should rest against the spinal column to the right and left. Decayed smoothly back. Lock your position for 8 seconds. (By the way, if you place the fists of 7-10 inches above, you unload the thoracic spine.) * Now put a chair against the wall and sit down face to her. Uprites palms into the wall and maximum lean forward. Do it slowly. Try to transfer all the load on the hands and relax your lower back. Now a little more lean and Freeze for 8 seconds. Rest - 3 seconds. Do exercise 3 times. The following exercises will help relax the muscles while the lumbar and thoracic: * Sit down with his back to his chair. Drooping hands rewound to the back. Take a deep breath, and as you exhale, do swaying motion of the body back and forth. * Sit on a chair facing the wall so that it rested on his knees. Hands bend at the elbows and place on a wall at the level of the forehead - a breath. On the exhale lean forward and uprites forehead in his hands. Hold this position for 8 seconds. Relax for 3 seconds and do all over again two more times. TAKE CARE Freeze Those who spends time on his feet, especially the heavy workload experienced muscle legs and feet. A very good foot massage. Bend your right leg and place it on the left thigh. Thumbs placed on the plantar surface of the foot and the other - on the back. Pressing movements mash interosseous gaps. Starting massage fingerprints and gradually move up - to the arch of the foot. Treat massage and left foot. * Without changing the position "leg to leg, grasp the foot of the right foot so that his hands placed on her side. Thumbs should be on the dorsum of the foot, the other - on the sole. Push down on the edge of the foot, as if trying to bend it in half lengthwise. Then try to maximally straighten the foot. Repeat with left leg. Arch of the foot, too, need attention. Conditionally divide the foot into three equal parts so that the two parts are located to the lower leg and the third - behind it. The left hand drop to the bottom of the foot and the right - at the top. Your fingers should be on the border between the 2 nd and third parts of the foot. Supporting the bottom of the foot with his left hand and right do small giving plenty of movement. Do not forget to pay attention to his left leg. Calf muscles to relax as follows: * Sitting on a chair, slip the toe under the edge of standing in front of the bench or sofa. Pull the sock itself. Hold this position for 8 seconds. Then relax for 3 seconds and repeat two more times. * Now uprites toe into the wall or the edge of the same furniture. Tries to straighten the foot. Freeze for 8 seconds. Relax for 3 seconds. And twice before. Those who spends much time standing up, there is another problem area - the hip joints. They can unload these exercises. * Lying on your back, bend your knees and feet do not keep on weight. Squeeze your knees together that there is strength. Fix this position for 8 seconds. Next to the usual pattern. * It is now engulfing the lap belt and trying to overcome his resistance, try to separate his legs. Vosmisekundnoe stress alternate with a three-second relaxation. Natalia DMITRIEVA