与工作有关的障碍不仅限于繁重的制造或建筑。它们可以发生在所有类型的行业和工作环境中，包括办公空间。研究showsthat repetitive motion, poor posture, and staying in the same position can cause or worsen musculoskeletal disorders.
Staying in one position while doing repetitive motions is typical of a desk job. An分析of job industry trends over the past 50 years revealed that at least 8 in 10 American workers are desk potatoes.
我们在桌面上建造的习惯，特别是在坐着时，可以有助于不适和健康问题，包括：
根据the梅奥诊所那more than four hours a day of screen time can increase your risk of death by any cause by50％。还有一个125 percentrisk for cardiovascular disease.
好消息是移动或伸展是一种可建造的习惯。对于初学者来说，您可以设置一个计时器，以提醒您快速散步或伸展。如果你按下时间，你甚至可以在你的桌子上做一些伸展。向下滚动，以便制定那些计算机扭结的教程。
Remember to breathe normally throughout the stretches, and never hold your breath. With each stretch, you may find yourself more flexible. Don’t go further than is comfortable.
三头肌伸展
- Raise your arm and bend it so that your hand reaches toward the opposite side.
- Use your other hand and pull the elbow toward your head.
- 保持10到30秒。
- Repeat on the other side.
Overhead reach, or latissimus stretch
- 延长每个臂开销。
- 到达对面。
- 保持10到30秒。
- Repeat on the other side.
上半身和手臂伸展
- 扣在头顶上方用手掌向外。
- Push your arms up, stretching upward.
- 将姿势保持10到30秒。
肩膀，或胸部伸展
- 钩住后面的手。
- Push the chest outward, and raise the chin.
- 将姿势保持10到30秒。
Forward stretch
This stretch is also known as the rhomboid upper or upper back stretch.
- 把手抓到你面前，并用你的手臂沿着你的头部降低。
- Press forward and hold for 10 to 30 seconds.
Torso stretch, or trunk rotation
- 保持脚部牢牢地靠在地上，面向前面。
- Twist your upper body in the direction of the arm that’s resting on the back of your chair.
- 保持姿势10到30秒。
- Repeat on other side.
提示：当你倾斜进入更大范围的运动时呼气。
Hip and knee flexion stretch
- 一次拥抱一个膝盖，把它拉到你的胸前。
- 将姿势保持10到30秒。
- 备用。
Hamstrings stretch
- 剩下的坐着，向外延伸一条腿。
- 朝向你的脚趾。
- 保持10到30秒。
- Repeat on the other side.
一定是一次这样做这一条腿，因为两条腿做这个练习都会导致回来的问题。
肩膀耸肩
- 立即向耳朵提升两只肩膀。
- Drop them and repeat 10 times each direction.
Neck stretches
- Relax and lean your head forward.
- Slowly roll toward one side and hold for 10 seconds.
- Repeat on other side.
- 再次放松并将下巴抬回到起始位置。
- Do this three times for each direction.
上陷阱拉伸
- Gently pull your head toward each shoulder until a light stretch is felt.
- Hold the pose for 10 to 15 seconds.
- 每侧交替一次。
一种review在工作场所的伸展节目发现，延伸了改进的运动范围，姿势和提供了应力浮雕。
近来，虽然仍然有限，但最近仍然有限
所有这些伸展都是生产力的。目标是全天搬到新的位置，以避免重复的妊娠疫。根据The Harvard School of Public Health,physical activity — even for short periods of time — can improve your mood. You may experience benefits from:
- standing up while on the phone or eating lunch
- 获得一个灵活的常设桌子，以便您更改您的位置
- walking laps during quick meetings
- 每小时从座位上起床，在办公室周围散步
问问你的经理或人力资源部abo血型ut人类工程学的家具。你也可以下载拉伸那a break reminder app, that alerts you every hour to get up and move around a little. They even provide no-sweat exercise videos, if you can’t leave your desk.
