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How to feel Amazing after a long workday

8 out of 10 individuals, who work with computers a lot, and spend all day at their desks, suffer from shoulder pains, lower back pains and muscle aches

Such conditions are caused by the lack of nutrition and oxygen in the muscles that are left tense for long periods. When the oxygen supply in the muscle is poor, calcium ions and acetylcholine are not dissolved. This poses the threat of the condition to develop into a myalgia. Experts say that in order to prevent such a condition, light stretching for 10 minutes a day is much more effective than excessive exercises for long periods.

Except, when stretching, it is more effective to focus your consciousness in the areas that feel tight and harmonize your respiration with the movements rather than merely doing the stretching alone.  

Try this for one week everyday and you will feel  amazing results:

9:00 a.m. 
Raising your shoulders to supply oxygen to the brain.
You are starting your day at work! Let's loosen our shoulders so
that we may activate the parts of our brain that are not yet awake.
Keeping your hands on your lap, inhale while lifting up your
shoulders high enough to touch your ears. As you exhale, relax your
shoulders. (Repeat 5 times.) Your shoulders (trapezius) that have
been hardened from stress are loosened. At the same time, the blood
circulation around your neck and shoulders improves, and improves
the oxygen supply to your brain.

10:00 a.m. 
Neck turning eliminates headaches.
As you pick up speed at work, a headache gradually develops. Now,
shake off your shoulders, and gently turn your neck. Move your neck
forward and back, and to left and right. This time, slowly turn your
neck right and left while focusing on the areas that feel tight.
This improves the blood circulation in your neck, and thus clears
your head.

11:00 a.m. 

Stretching your back makes you feel lighter.

Stretch your back an hour before you finish your morning work. Your
body will feel much lighter. As you inhale, stretch your arms upward
with your fingers locked and palms facing up. Lower your arms as you
exhale. (Repeat 5 times.)

1:00 p.m.
Head tapping chases away drowsiness.
Soon after lunch, you begin to feel drowsy. At this time, it is good
to stimulate your brain, lightly. With the tips of your fingers,
evenly tap your skull. With your fingers, gradually press the areas
around your ears about 3~5 seconds, and then massage your ears with
pulling motions.

2:00 p.m. 
Eyeball exercise relieves fatigue in your eyes.
When you work at your computer for a long period, your eyes can
easily get tired. During work, do this exercise intermittently.
Relax your entire body. Either rest your eyes by closing them or do
a simple eye massage. It will relieve fatigue in your eyes. After
rubbing your hands until they become hot, place them on your
eyelids. Rotate your eyes to the top and bottom, and to the right
and left. Pressing your temples on either side of your forehead will
help clear your eyes and improve your concentration. Finally, smooth
your entire face with your hands evenly.

3:00 p.m. 
Push-ups refresh you.
This is the hour when you find it very hard to concentrate on your
work and feel lethargic. If you feel that way, do muscle exercises
that will quickly re-energize your entire body. Here is a good way to
do it: place your hands on your desk; while keeping your lower
abdomen tight, do a minimum of 30 push-ups at a 45-degree angle.

4:00 p.m. 
Trunk twisting erects your spine.
For people working at a desk, and therefore tied to a chair for
extended periods, their back muscles can easily become rigid. Try to
avoid undue pressure on your spine by keeping a good posture during
work, and twist your trunk to erect your spine. Keep your right hand
on your left lap. As you inhale, turn your waist left as far as
possible. As you exhale, return to the starting position. Focusing
your consciousness on your spine, alternate sides. This exercise
restores the balance in your twisted spine, and improves your blood

5:00 p.m. 
Arm crossing and finger locking prevents headaches.
This movement is good for people who use their fingers, wrists and
shoulder joints repetitively. It thoroughly releases your stiffened
wrist joints, and relaxes your shoulders. Cross one arm over the
other in an extended position so that the palms of your hands come
together, their will be a twist at the place where your wrists
cross. Interlace your fingers Rotate your wrists inward and stretch
out your arms. You should be able to straighten your arms in this
position, but the stiffer your shoulders, the harder it is to
stretch the arms. Practice this exercise regularly to improve and as
you practice, alternate between your left and right hand and arm on
the top.



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