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 Start "lazy charging" - in my previous publication (it was morning "speed" charge). Now, I continue charging, which can be done without breaking away from the workplace, specifically - from the computer chair or stool ...
After working for a couple of hours at the computer, doing exercises that are performed sitting down. This part of the complex is aimed at improving blood circulation, warm up the muscles and ligaments and joints developing cervical area and the upper part of the spine.
The rate for all exercises - slow
If different pace not specified in the description of the exercise.
Begin the exercise cautiously and without much effort, so as not to hurt yourself. We often make the mistake of over-zealous with the rotation of the head. When tilting the head back cervical vertebrae pinched an artery that feeds the brain. As a result, may appear dizziness and headache, ringing in the ears, "flies" in the eyes. When such symptoms need to "liberate" the blood stream, bending his head forward down.
1. Starting position - sitting on a chair, arms down along the body. I tilt his head, trying to touch the chin chest. To return to the original position. Repeat 5-8 times.
2. Starting position - sitting in a chair, hands on his knees. Gently turn your head to the left as much as possible, trying to look over his shoulder. Then, as gently turn the head to the right. Repeat 4-6 times in each direction.
3. Starting position - sitting in a chair, hands on his head. On the inhale flex back so that the spine was pressed against the upper edge of the back of a chair or armchair. Then I lean forward - exhale. Repeat 4-6 times.
4. Starting position - sitting on a chair, arms down along the body. Perform a circular motion in the shoulder joint, first forward, then backward. Rate average, repeat 8-10 times on each side.
5. The following exercise can help relieve tension and ease the pain in the head, neck and shoulders of those who have to sit for long periods at a computer. Starting position - sitting on a chair, arms down along the body. Lowers his head down, his shoulders up and freezes in voltage 3-4 seconds. Repeat 15-20 times.
 Â 6. Starting position - sitting in a chair, hands on his knees. Is rounded back to linger in this position for 5 seconds, then the maximum straightens his shoulders, as if trying to keep the blades. Repeat 15-20 times.
7. Starting position - sitting on a chair, left arm hanging freely along the body, the body turned to the left, his head turned to the left, too. Right hand "embrace" the back of a chair or armchair (as possible), holding the back of his head and turn the body as much as possible back to linger in this position for 5-6 seconds, relax. Repeat the same exercise on the right side -only 5-6 times in each direction.
8. The next exercise is called "Yes, yes, yes! No no no! Ah ah ah! ". I spied him at some shows. Starting position - sitting in a chair, hands on knees, shoulders straightened, back straight. Slowly bend your head down, as if trying to reach his chin to his chest and raise back - "Yes, yes, yes! ". From the same starting position, I craned his neck upward, slightly shaking his head from side to side - "No, no, no! "Then slowly tilt your head to the left shoulder, then to the right -" Ah-ah-ah! ". Every part of the exercise is repeated 3-5 times.
9. Starting position - sitting on a chair, arms down along the body. Inhale - raise your hands up, caving in the thoracic spine. Exhale - lower hands, loosely hanging them along the body and lean forward slightly. Repeat 3-5 times.
10. The first part of the complex "sit-charging" is finished. It will not hurt to stand, walk, physically and mentally prepare for the exercises that will be performed for the lower back and legs.
To be continued…
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