Exercises at the computer: gymnastics while working at the computer. Bookshelf

Exercise complexes

Exercising for fatigue

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

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

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

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

Sit comfortably with your legs slightly apart. Put your hands on the middle of your stomach. Close your eyes and take a deep breath through your nose. Hold your breath (as far as possible). Exhale slowly through your mouth (completely). Do the exercise 4 times (if dizziness does not occur).

Effect: relaxation of the body nervous tension, restoring the normal rhythm of breathing.

Eye exercises

• Close your eyes, relax your forehead muscles. slowly shift the eyeballs to the extreme left position with tension, after 1-2 seconds, also look to the right. Do 10 times. Make sure that the eyelids do not tremble. Don't squint.

Effect:relaxation and strengthening of the eye muscles, getting rid of pain in the eyes.

Blink for 1-2 minutes.

With tension, close one and the other eye alternately for 3-5 s.

Within 10 seconds, close your eyes tightly several times.

Within 10 seconds, change the direction of gaze: straight, right, left, up, down.

Rub your palms together to create a feeling of warmth. Cover your eyes with your palms, crossing your fingers in the center of your forehead. Completely exclude access to light. Do not press on the eyes and eyelids. Relax, breathe freely. Stay in this position for 2 minutes.

Effect: chemical restoration of eye receptors, relaxation of the eye muscles, improvement of blood circulation in the visual apparatus, getting rid of the feeling of eye fatigue.

Exercises for the head and neck

• Massage your face to relieve facial muscle tension.
  Pressing your fingers on the back of the head for 10 s, make rotational movements to the right, then to the left.

Effect: relaxation of the muscles of the neck and face.

• Close your eyes and take a deep breath. As you exhale, slowly lower your chin, relax your neck and shoulders. Again a deep breath, a slow circular movement of the head to the left and exhale. Do 3 times to the left, then 3 times to the right.

Effect: relaxation of the muscles of the head, neck and shoulder girdle.

Hand exercises

In a sitting or standing position, place your hands in front of your face. Palms out, fingers extended. Tighten your palms and wrists. Gather your fingers into fists, quickly bending them one by one (starting with the little fingers). The thumbs will be on top. Turn strongly clenched fists so that they "look" at each other. Movement - only in the wrists, the elbows are not mobile. Unclench your fists, relax your hands. Do the exercise a few more times.

Effect: relieve tension in the hands and wrists.

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

Effect: getting rid of tired hands.

Interlock your fingers, join your palms and raise your elbows. Turn the brushes with your fingers inward (toward the chest), then outward. Do it several times, then lower your arms and shake your relaxed hands.

Snap the fingers of both hands, moving the thumb in turn to all other fingers.

Spread your fingers wide and strain your hands for 5-7 s, then strongly clench your fingers into fists for 5-7 s, then open your fists and shake your relaxed hands. Do the exercise several times.

Trunk exercises

Stand up straight, legs slightly apart. Raise your hands up, rise on your toes and stretch. Get down, arms along the body, relax. Do 3-5 times.

Raise your shoulders as high as possible and gently move them back, then slowly push them forward. Do 15 times.

Standing bend over, put your palms on your legs behind your knees. Pull in the stomach and tighten your back for 5-6 s. Straighten up and relax. Do the exercise 3-5 times.

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

Feet shoulder-width apart, slightly relaxed and bent at the knees. Taking a deep breath, relax. While inhaling, 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. As you exhale, lean forward and touch the floor in front of your toes with your hands. Lower your head, relax. Inhale - and on the exhale straighten up. Do the exercise 3 times.

Effect: relaxation of muscles, straightening of the spine, improvement of blood circulation.

Sanitary rules and norms (SanPiN 2.2.2.542-96)

Exercises are performed while sitting or standing, turning away from the screen with rhythmic breathing, with a maximum amplitude of eye movement.

Option 1.

Close your eyes, strongly straining the eye muscles, at the expense of 1 - 4, then open your eyes, relaxing the muscles of the eyes, look into the distance at the expense of 1 - 6. Repeat 4 - 5 times.
Look at the bridge of your nose and hold your gaze at the expense of 1 - 4. Do not bring your eyes to fatigue. Then open your eyes, look into the distance at the expense of 1 - 6. Repeat 4 - 5 times.
Without turning your head, look to the right and fix your gaze at the count 1 - 4, then look into the distance directly at the count 1 - 6. The exercises are carried out in the same way, but with the fixation of the gaze to the left, up and down. Repeat 3-4 times.
Move your eyes quickly diagonally: up to the right - down to the left, then straight into the distance at the expense of 1 - 6; then left up right down and look into the distance at the expense of 1 - 6. Repeat 4 - 5 times.

Option 2.

Close your eyes, without straining the eye muscles, at the expense of 1 - 4, open your eyes wide and look into the distance at the expense of 1 - 6. Repeat 4 - 5 times.
Look at the tip of the nose at the expense of 1 - 4, and then look into the distance at the expense of 1 - 6. Repeat 4 - 5 times.
Without turning your head (head straight), do it slowly circular motions eyes up-right-down-left and in the opposite direction: up-left-down-right. Then look into the distance at the expense of 1 - 6. Repeat 4 - 5 times.
With a motionless head, move the gaze with fixing it to the count 1 - 4 up, to the count 1 - 6 straight; then in the same way down-straight, right-straight, left-straight. Make a movement diagonally in one direction and the other with the translation of the eyes directly to the account 1 - 6. Repeat 3 - 4 times.

Option 3.

Keep your head straight. Blink, without straining the eye muscles, at the expense of 10 - 15.
Without turning your head (head straight) with eyes closed, look to the right at a count of 1 - 4, then to the left at a count of 1 - 4 and directly at a count of 1 - 6. Raise your eyes up to a count of 1 - 4, look down at a count of 1 - 4 and look directly at a count of 1 - 6. Repeat 4-5 times.
Look at the index finger, distant from the eyes at a distance of 25 - 30 cm, at the expense of 1 - 4, then look into the distance at the expense of 1 - 6. Repeat 4 - 5 times.
At an average pace, do 3 - 4 circular movements to the right side, the same in left side and, having relaxed the eye muscles, look into the distance at the expense of 1 - 6. Repeat 1 - 2 times.

It can be used when a physical education break for some reason is not possible to perform.

Physical education helps to relieve local fatigue. They are different in content and are intended for a specific effect on a particular muscle group or body system, depending on well-being and a feeling of fatigue.

Physical education minute of general impact
I.p - o.s. 1 - 2 - stand on your toes, arms up and out, reach up for your hands. 3 - 4 - in arcs to the sides, arms down and relaxed in front of the chest, tilt the head forward. Repeat 6 - 8 times. The pace is fast.
I.p. - stand legs apart, arms forward., 1 - turn the body to the right, swing the left hand to the right, right back behind the back. 2 i.p. 3 - 4 - the same in the other direction. Exercises are performed sweepingly, dynamically. Repeat 6 - 8 times. The pace is fast.
I.p. 1 - bend right leg forward and, clasping the lower leg with your hands, pull the leg to the stomach. 2 - put a leg, arms up and out. 3 - 4 - the same with the other leg. Repeat 6 - 8 times. The pace is average.

Physical education minute of general impact
I.p. - o.s. 1 - 2 - arcs inward two circles with hands in the front plane. 3 - 4 - the same, but circles outward. Repeat 4 - 6 times. The pace is average.
I.p. - stand legs apart, right hand forward, left on the belt. 1 - 3 - circle with the right hand down in the lateral plane with the body turning to the right. 4 - finishing the circle, right hand on the belt, left forward. The same on the other side. Repeat 4 - 6 times. The pace is average.
I.p. - o.s. 1 - with a step to the right, arms to the sides. 2 - two springy slopes to the right. Hands on the belt. 4 - i.p. 1 - 4 - the same to the left. Repeat 4-6 times on each side. The pace is average.

Physical education minute of general impact
1. I.p. - stand legs apart, 1 - arms back. 2 - 3 - arms to the sides and up, stand on your toes. 4 - relaxing the shoulder girdle, arms down with a slight forward inclination. Repeat 4 - 6 times. The pace is slow.
2. I.p. - stand legs apart, arms bent forward, hands in fists. 1 - with a turn of the torso to the left "hit" with the right hand forward. 2 - i.p. 3 - 4 - the same in the other direction. Repeat 6-8 times. Don't hold your breath.

Physical education minute of general impact
I.p - hands to the sides. 1 - 4 - figure-of-eight movements with hands. 5 - 8 - the same, but in the other direction. Do not strain your hands. Repeat 4 - 6 times. The pace is slow. Breathing is arbitrary.
I.p. - stand legs apart, hands on the belt. 1 - 3 - three springy movements of the pelvis to the right, keeping the i.p. shoulder girdle. 4 i.p. Repeat 4-6 times on each side. The pace is average. Don't hold your breath.
I.p. - o.s. 1 - arms to the sides, torso and head turn to the left. 2 - hands up. 3 - hands behind the head. 4 - i.p. Repeat 4-6 times on each side. The pace is slow.

Tilts and turns of the head have a mechanical effect on the walls of the cervical blood vessels, increase their elasticity; irritation of the vestibular apparatus causes the expansion of the blood vessels of the brain. Breathing exercises, especially breathing through the nose, change their blood supply. All this enhances cerebral circulation, increases its intensity and facilitates mental activity.

• 
  I.p. - o.s. 1 - hands behind the head; spread your elbows wider, tilt your head back. 2 - elbows forward. 3 - 4 - arms relaxed but down, head tilted forward. Repeat 4 - 6 times. The pace is slow.
  I.p. - stand legs apart, hands in fists. 1 - swing left hand back, right up - back. 2 - with oncoming swings, change the position of the hands. Mahi finish with jerks with hands back. Repeat 6 - 8 times. The pace is average.
  I.p. - sitting on a chair. 1 - 2 take your head back and gently tilt back. 3 - 4 - tilt your head forward, do not raise your shoulders. Repeat 4 - 6 times. The pace is slow.
• Physical education to improve cerebral circulation
  I.p. - standing or sitting, hands on the belt. 1 - 2 - circle with the right hand back with a turn of the torso and head to the right. 3 - 4 - the same with the left hand. Repeat 4 - 6 times. The pace is slow.
  I.p. - standing or sitting, arms to the sides, palms forward, fingers apart. 1 - wrapping your arms around your shoulders as tightly as possible and further. 2 - i.p. The same to the left. Repeat 4 - 6 times. The pace is fast.
  I.p. - sitting on a chair, hands on the belt. 1 - turn your head to the right. 2 - i.p. The same to the left. Repeat 6 - 8 times. The pace is slow.

Physical education to improve cerebral circulation
I.p. - standing or sitting, hands on the belt. 1 - swoop left hand bring over the right shoulder, turn the head to the left. 2 - i.p. 3 - 4 - the same with the right hand. Repeat 4 - 6 times. The pace is slow.
I.p. - o.s. Clap your hands behind your back, raise your hands back as high as possible. 2 - movement of the hands through the sides of the clap of the hands forward at the level of the head. Repeat 4 - 6 times. The pace is fast.
I.p. - sitting on a chair. 1 - tilt your head to the right. 2 i.p. 3 - tilt your head to the left. 4 - i.p. Repeat 4 - 6 times. Average pace

Physical education to improve cerebral circulation
I.p. - standing or sitting. 1 - hands to the shoulders, hands into fists, tilt the head back. 2 - turn your arms with your elbows up, tilt your head forward. Repeat 4 - 6 times. The pace is average.
I.p. - Standing or sitting, arms at sides. 1 - 3 - three jerks with bent arms inward: right in front of the body, left behind the body. 4 i.p. 5 - 8 - the same in the other direction. Repeat 4 - 6 times. The pace is fast.
I.p. - sitting. 1 - tilt your head to the right. 2 - i.p. Tilt your head to the left. 4 - i.p. 5 - turn your head to the right. 6 - i.p. 7 - turn your head to the left. 8 - i.p. Repeat 4 - 6 times. The pace is slow.

Dynamic exercises with alternating tension and relaxation of individual muscle groups of the shoulder girdle and arms improve blood circulation, reduce tension

Physical education to relieve fatigue from the shoulder girdle and arms
I.p. - o.s. 1 - raise your shoulders. 2 - lower your shoulders. Repeat 6-8 times, then pause for 2-3 seconds, relax the muscles of the shoulder girdle. The pace is slow.
I.p. - arms bent in front of the chest. 1 - 2 - two springy jerks back with bent arms. 3 - 4 - the same with straight arms. Repeat 4 - 6 times. The pace is average.
I.p. - stand legs apart. 1 - 4 - four consecutive circles with arms back. 5 - 8 - the same forward. Do not strain your arms, do not turn your body. Repeat 4 - 6 times. Finish with relaxation. The pace is average.

Physical education to relieve fatigue from the shoulder girdle and arms
I.p. - o.s. - brushes in fists. Counter swings with arms forward and backward. Repeat 4 - 6 times. The pace is average.
I.p. - o.s. 1 - 4 - with arcs to the sides of the arm up, at the same time making small funnel-shaped movements with them. 5 - 8 - arcs to the sides of the arms relaxed down and shake the brushes. Repeat 4 - 6 times. The pace is average. I.p.- back side brushes on the belt. 1 - 2 - bring forward, tilt your head forward. 3 - 4 - elbows back, bend. Repeat 6-8 times, then arms down and shake relaxed. The pace is slow.

Physical education to relieve fatigue from the shoulder girdle and arms
I.p. - stand legs apart, arms to the sides, palms up. 1. - arc upwards relaxed right hand to the left with clapping in the palm of your hand, at the same time turn the body to the left. 2 - i.p. 3 - 4 - the same in the other direction. Do not strain your hands. Repeat 6 - 8 times. The pace is average.
I.p. - o.s. 1 - hands forward, palms down. 2 - 4 zigzag hand movements to the sides. 5 - 6 - hands forward. 7 - 8 - arms relaxed down. Repeat 4 - 6 times. The pace is average.
I.p. - o.s. 1 - hands freely swing to the sides, bend slightly. 2 - relaxing the muscles of the shoulder girdle, "drop" the arms and raise them crosswise in front of the chest. Repeat 6 - 8 times. The pace is average.


I.p. - o.s. 1 - arcs inward, arms up - to the sides, bend over, head back. 2 - hands behind the head, tilt the head forward. 3 - "drop" hands. 4 - i.p. Repeat 4 - 6 times. The pace is average.
I.p. - hands to shoulders, hands in fists. 1 - 2 - tensely turn your arms with your forearms and straighten them to the sides, hands with the back side forward. 3 - arms relaxed down. 4 - i.p. Repeat 6-8 times, then relax down and shake with brushes. The pace is average.
I.p. - o.s. 1 - right hand forward, left up. 2 - change the position of the hands. Repeat 3-4 times, then relax down and shake your hands, tilt your head forward. The pace is average.

Physical exercises for the muscles of the legs, abdomen and back increase venous circulation in these parts of the body and help prevent congestion of blood and lymph circulation, swelling in the lower extremities

I.p. - o.s. 1 - step to the left, hands to the shoulders, bend. 2 - i.p. 3
- 4 - the same in the other direction. Repeat 6 - 8 times. The pace is slow.
I.p. - stand legs apart. 1 - crouching emphasis. 2 - i.p. 3 lean forward, hands in front. 4 - i.p. Repeat 6 - 8 times. The pace is average.
I.p. - stand legs apart, hands behind the head. 1-3 - circular movements of the pelvis in one direction. 4 - 6 - the same in the other direction. 7 - 8 - hands down and shake your hands relaxed. Repeat 4 - 6 times. The pace is average.

Physical education to relieve fatigue from the torso and legs
I.p. - o.s. 1 - lunge to the left, arms arcing inward, up to the sides. 2 - with a push of the left leg, put the arches inward with the arms down. 3 - 4 - the same in the other direction. Repeat 6 - 8 times. The pace is average.
I.p. - o.s. 1 - 2 - squat on toes, knees apart, arms forward - to the sides. 3 - stand on the right, swing the left back, hands up, 4 - put the left, hands freely down and shake your hands. 5 - 8 - the same with a swing of the right foot back. Repeat 4 - 6 times. The pace is average.
I.p. - stand legs apart. 1 - 2 - tilt forward, the right hand slides down along the leg, the left, bending, along the body up. 3 - 4 - i.p. 5 - 8 - the same in the other direction. Repeat 6 - 8 times. The pace is average.

Physical education to relieve fatigue from the torso and legs
I.p. - hands crossed in front of the chest. 1 - swing the right leg to the side, arms with arcs down, to the sides. 2 - i.p. 3 - 4 - the same in the other direction. Repeat 6 - 8 times. The pace is average.
I.p. - stand legs apart wider, arms up - to the sides. 1 - semi-squat on the right, turn the left leg with the knee inward, hands on the belt. 2 - i.p. 3 - 4 - the same in the other direction. Repeat 6 - 8 times. The pace is average.
I.p. - lunge left forward. 1 - swing your arms to the right with a turn of the torso to the right. 2 - swing arms to the left with a turn of the torso to the left. Perform exercises with sweepingly relaxed hands. The same with the right lunge. Repeat 6 - 8 times. The pace is average.

Physical education to relieve fatigue from the torso and legs
I.p. - stand legs apart, arms to the right.
1 - half-crouching and bending over, hands swing down. Unbending the right leg, straightening the body and transferring the weight of the body to the left leg, swinging the arms to the left.
2 - the same in the other direction. Perform exercises together. Repeat 4 - 6 times. The pace is average.
I.p. - hands to the side. 1 - 2 - squat, knees together, hands behind the back. 3 - straightening the legs, leaning forward, touch the floor with your hands. 4 - i.p. Repeat 6 - 8 times. The pace is average.
I.p. - stand legs apart, hands behind the head. 1 - sharply turn the gas to the right. 2 - sharply turn the pelvis to the left. During turns, the shoulder girdle should remain motionless. Repeat 6 - 8 times. The pace is average.

Complexes of exercises of physical culture pauses

An exercise break increases motor activity, stimulates the activity of the nervous, cardiovascular, respiratory and muscular systems, relieves general fatigue, increases mental performance

Gym break 1

Walking in place for 20 - 30 seconds. The pace is average.

Starting position (ip) - main stance (o.s.) 1 - arms forward, palms down. 2 - arms to the sides, palms up, 3 - stand on toes, arms up, bend over. 4 - i.p. Repeat 4 - 6 times. The pace is slow.
I.p. - legs apart, slightly wider than shoulders. 1 - 3 tilt back, hands behind the back. 3 - 4 - i.p. Repeat 6 - 8 times. The pace is average.
I.p. - Feet shoulder width apart. 1 - hands behind the head, turning the torso to the right. 2 - torso in SP, arms to the sides, tilt forward, head back. 3 - straighten up, hands behind the head, turn the torso to the left. 4 - i.p. 5 - 8 - the same in the other direction. Repeat 6 times. The pace is average.
I.p. - hands to shoulders. 1 - lunge to the right, arms to the sides. 2 - i.p. 3 - sit down, hands up. 4 - i.p. 5 - 8 - the same in the other direction. Repeat 6 times. The pace is average.

Gym break 2

Walking in place 20 - 30 s. The pace is average.

I.p. - o.s. Hands behind head. 1 - 2 - stand on your toes, bend over, take your elbows back. 3 - 4 - get down on your feet, lean forward slightly, elbows forward. Repeat 6 - 8 times. The pace is slow.
I.p. - o.s. 1 - step to the right, arms to the sides. 2 - turn the palms up. 3 - put your left foot, arms up. 4 arms with arcs to the sides and down, cross in front of the chest with a free swing. 5 - 8 - the same to the left. Repeat 6 - 8 times. The pace is average.
I.p. - stand legs apart, arms to the sides. 1 - tilt forward to the right leg, clap in the palm of your hand. 2 - i.p. 3 - 4 the same in the other direction. Repeat 6 - 8 times. The pace is average.
I.p. - stand legs apart, left in front, arms to the sides or on the belt. 1 - 3 - three springy semi-squats on the left leg. 4 - change the position of the legs. 5 - 7 - the same, but the right foot is in front of the left. Repeat 4 - 6 times. Go to walking 20 - 25 s. The pace is average.
I.p. - stand legs apart wider. 1 - with the body turning to the left, tilting back, arms back. 2 - 3 - keeping the position of the body in turn, springy forward bend, arms forward. 4 - i.p. 5 - 8 - the same, but turning the body to the right. Repeat 4-6 times on each side. The pace is slow.
I.p. - holding on to the support, bend the right leg, grabbing the shin with the hand. 1 - standing on the left toe, swing the right foot back, right hand to the side - back. 2 - i.p. 3 - 4 - the same, but bend the left leg. Repeat 6 - 8 times. The pace is average.
I.p. - o.s. 1 - arms back to the sides, palms out, head tilted back. 2 - hands down, tilt your head forward. Repeat 6 - 8 times. The pace is slow.

Gym break 3

Walking in place 20 - 30 s. The pace is average. 1. I.p. - o.s. Right hand arc inward. 2 - the same with the left and hands up, stand on toes. 3 - 4 - arms with arcs to the sides. I.p. Repeat 4 - 6 times. The pace is slow.
I.p. - o.s. 1 - with a step to the right, arms to the sides, palms up. 2 - with the body turning to the right with an arc upwards, the left hand to the right with a clap in the palm of your hand. 3 - straighten up. 4 - i.p. 5 - 8 - the same in the other direction. Repeat 6 - 8 times. The pace is average.
I.p. - stand legs apart. 1 - 3 - arms to the sides, lean forward and three sweeping turns of the torso to the sides. 4 - i.p. Repeat 6 - 8 times. The pace is average.
I.p. - o.s. 1 - 2 - squat, knees apart, hands forward. 3 - 4 - stand up, right hand up, left behind the head. 5 - 8 - the same, but right behind the head. Repeat 6 - 10 times. The pace is slow.
I.p. - o.s. 1 - lunge to the left, arms to the sides. 2 - 3 - arms up, two springy tilts to the right. 4 - i.p. 5 - 8 - the same in the other direction. Repeat 4 - 6 times. The pace is average.
I.p. - right hand on the belt, left hand supported by the support. 1 - move the right foot forward. 2 - swing the right leg back, sweeping the shin. Do the same with the left foot. Repeat 6-8 swings with each leg. The pace is average.
I.p. - o.s. 1 - 2 - right leg back on the toe, arms slightly back with the palms turned outward, tilt the head back. 3 - 4 put your foot down, lower your arms relaxed, tilt your head forward. 5 - 8 the same, putting the other leg back. Repeat 6 - 8 times. The pace is slow.

Approximate set of exercises for the eyes

Close your eyes, strongly straining the eye muscles, at the expense of 1 - 4, then open your eyes, relax the muscles of the eyes, look into the distance at the expense of 1-6. Repeat 4-5 times.

Look at the bridge of your nose and hold your eyes on the count of 1-4. Do not bring your eyes to fatigue. Then open your eyes, look into the distance at the expense of 1-6. Repeat 4-5 times.

Without turning your head, look to the right and fix your eyes on the score 1-4. Then look into the distance directly at the score 1-6. Exercises are carried out similarly, but with fixation of the gaze to the left, up, down. Repeat 3-4 times.

Move your eyes quickly diagonally: up to the right - down to the left, then straight into the distance at the expense of 1-6; then left up - right down and look into the distance at the expense of 1-6. Repeat 4-5 times.

Working at a computer is not the best way affects the state of human health. Long stay at the monitor can lead to the appearance of quite typical diseases for this lifestyle. The risk group includes people who are forced to spend several hours a day at the computer - especially more than 4-5 hours. First of all, these are office workers, sales assistants, cashiers, people engaged in intellectual activities and university students. Everyone knows about the dangers of working at a computer, but not everyone realizes that most of the unpleasant consequences of such work can be avoided if you perform specially selected exercises to relieve fatigue.

We improve cerebral circulation

When we sit at the monitor, the body does not take the “correct” posture: the back is bent, the torso is slightly tilted forward. Especially carefully you need to monitor the position of the head. If the monitor is at a distant distance or at the wrong height, then the person instinctively stretches the neck forward, while raising the chin. If you look from the side, it will be noticeable that the head in this position is, as it were, thrown back. At the same time, the load on the cervical spine and neck muscles increases, blood circulation worsens, and therefore the blood supply to the brain tissues decreases.

The situation will be corrected by special exercises for fatigue, described below, which must be performed regularly to obtain the desired result.

1. Without rising from the chair, lower your arms down along the torso and let them hang freely. Slowly, without jerking, lower your head forward, relax, count to three. Next, return to the starting position and lower your head back, also counting to three.
2. Hands on the belt. Do all the same head tilts with a countdown, but not forward and backward, but left and right. Try to tilt your head as low as possible - ideally, you should touch your shoulder with your ear without lifting them. This is not possible for everyone and only at a young age.
3. We put the right hand behind the head and try to touch the left shoulder, while turning the head to the right, we linger in this position for three seconds. We do the same with the left hand, but in a mirror image.

Each exercise should be performed 4-6 times.

Relax the muscles of the shoulder and forearm

Many readers are asking: indicate a set of exercises to relieve fatigue at the computer. To relieve fatigue from the shoulder area, perform the following exercises described below.

1. Starting position - standing. One arm is raised up perpendicular to the floor, the other - forward - parallel to the floor. We change the position of the hands one by one, we begin the simultaneous movement at a comfortable pace. We make swings with our hands for 10-15 seconds.
2. The exercise is performed while standing, hands on the belt. We try to take the elbows back as much as possible, while lowering the head forward and trying to reach the chest (collarbone) with the chin. Count to three and return to the starting position. Run 5-10 times.

Stretching your back

During the stay at the computer, various components of the spinal column and muscles suffer the most. To effectively relieve back fatigue, perform the following exercises described below.

1. Removing fatigue from the lumbar zone: stand up straight, put your hands behind your head and clasp them in the lock. Legs shoulder width apart. Perform rotations of the pelvis left and right alternately. The position of the shoulder area should remain unchanged. Also, make sure that your heels do not come off the floor. The exercise is performed 5-10 turns in each direction.
2. Another exercise to prevent the development or exacerbation of spinal osteochondrosis or sciatica. The starting position is similar to the previous exercise. It is necessary to perform all the same movements of the pelvis, but already performing circular movements. At the same time, the shoulders and heels remain in a fixed position. Imagine that you want to hold a hoop, and if one is available, then here it will be most welcome. Enough 5-10 turns or rotation for 30-60 seconds.
3. Leaning forward. Bending over, try to reach with your fingers right hand thumb left leg and vice versa, alternately. Before each subsequent tilt, bring the body to its original position, shake your hands, relieving tension. The exercise is performed 5-15 inclinations in each direction.
4. Starting position standing, hands on the belt. Alternately tilt the body forward and backward as far as possible. Do not throw back or lower your head while bending. Run 5 times in each direction.

Removing fatigue from the eyes

The eyes are affected by bright light from the monitor and excessive strain when reading or doing other work. Also, the proximity of objects (monitor, keyboard) on which attention is focused can lead to the progression of myopia. To avoid this, do the following exercises:

1. Approach the window, determine the object located far from you or the horizon line. Try to focus your attention on this object as if you want to study it well.
2. Close your eyes with an effort, and then open them, try to look up as much as possible, as if trying to examine an object on the ceiling without raising your head. Run 3-5 times.
3. Stretch your hand forward, move your index finger. Focus on the tip index finger and slowly bring it closer to the bridge of your nose. Then, just as slowly, move your hand back. Perform 3-5 times.

Important! if during the performance of one or more exercises you experience pain or discomfort, you should not include them in the complex. It is necessary to contact a specialized specialist to find out the cause of the occurrence discomfort. This may well be osteochondrosis of the cervical or lumbar spine or muscle spasm

This set of exercises will help relieve fatigue from the eyes and normalize blood flow. Regular performance of such a complex will help reduce the risk of developing myopia. You need to perform a set of exercises presented at least once an hour with continuous work. Ideally, it is recommended to take a break from working at the computer at least every 20 minutes.

The eyes are one of the main sense organs. Therefore, any problems associated with them greatly affect the comfort and activity of a person. AT modern world too many factors that contribute to eye irritation and put a lot of stress on them. One of them is a computer. Many office workers who spend more than 8 hours in front of a monitor complain of vision problems. They just need breaks to relieve tension, otherwise serious diseases may develop. Special gymnastics for the eyes on the computer will help you relax and maintain your eyesight.

Rules for doing exercises for the eyes

Exercises for the eyes at the computer must be performed when you are in a relaxed state. If after long work you have pain in the back or neck, you should first perform gymnastics for these areas. To allow your eyes to rest effectively, move from your desk and remove your glasses or contact lenses if you wear them. When doing exercises, do not strain your eyes as you would when working on a computer. Look into the distance or just close your eyes. In addition, you should breathe deeply, because when working, the eye muscles actively absorb oxygen.

Reducing the negative impact of the computer on the eyes

To reduce the negative impact of the computer on the eyes and preserve vision, it is necessary to adhere to simple rules, which are as follows:

• the distance from you to the monitor should be at least 60 centimeters. If at the same time you do not see the information on the screen well, you should change the font size;
• monitor need to have right in front of you. It should not stand obliquely, otherwise you will have to constantly turn your head to view the image on it. And this can lead to eye fatigue;
• monitor should be set up so that angle of view was about 15 degrees. That is, the top edge of the screen should be slightly below eye level;
• Periodically wipe the monitor, do not touch it with your hands. For cleaning, you can use lint-free dry wipes and special liquid;
• pay attention to the lighting in the work area. It should not be too bright or dim. Give preference to subdued diffused light. Do not work at the computer in the dark;
• set the screen brightness to the minimum level. Do not increase the image contrast. To process text on a light background, you can dim the brightness of the monitor, and when watching a video, make it brighter;
• try to avoid long-term work with sites with unsuccessful colors. To see the small yellow letters on a white background, you have to strain your eyes a lot, this is a big burden for them;
• When working at a computer, you should blink more often. This will keep your eyes constantly moist and prevent the cornea from drying out, which can lead to irritation;
• It is believed that an adult can continuously spend no more than 2 hours at a computer. At the same time, it is recommended to take him no more than 6 hours a day.

A standard set of exercises for the eyes when working at a computer

1. Close your eyes and tense your eye muscles strongly. Wait about 4 seconds. Open your eyes and relax. Look out the window into the distance for about 6 seconds. Repeat the exercise 4-5 times.
2. Look at the bridge of your nose and hold your eyes on it for about 4 seconds. Then shift your gaze to the landscape outside the window and look there for about 6 seconds. Do the exercise 4-5 times.
3. Look to the left without turning your head. Fix your eyes in this position for about 4 seconds. Repeat this exercise, only looking to the left, down and up. It is necessary to perform this circle 3-4 times.
4. Make turns with your eyes in the following directions: left, down, right, up, then straight into the distance into the window. Then right, down, left, up, and then straight into the distance through the window. Do all the steps 3-4 more times.
5. Blink as quickly as possible, counting up to 10, then close your eyes for a couple of seconds. Now blink again for a minute. Close your eyes again for 2-3 seconds. Open them and look out the window. Repeat the exercise 2-3 times.
6. Examine carefully any clearly visible object (branch, bird, leaf, etc.) for 30 seconds. Then move your eyes to the most distant object. It can be a building, a car, a tree. Look at it for 30 seconds. Then return your gaze to the first object. Repeat this exercise 6 times.

At the end of charging, let your eyes relax. You can just close them for five minutes and think about something pleasant. Do not lower your head forward while doing this. Performing such exercises for the eyes while working at the computer helps to relax and train them.

13 01.16

Any problems associated with the organs of vision cause a feeling of discomfort, a decrease in the level of working capacity and quality of life. Special sensations arise when working with computer equipment, especially for those who are forced to stay near it for a long time. Exercises for the eyes when working on a computer is a necessary preventive measure to maintain the ability to see perfectly, to feel the world with full colors.

Causes and consequences

Special gymnastics is a method that allows you to keep your eyesight in its original state. A busy day at work, long hours spent at the computer have a negative impact on many body systems.

1. The musculoskeletal system suffers.
2. Forced static position creates tension in the muscular corset.
3. Eyes strain,

As a result, by the end of the day, after spending several hours sitting in front of the monitor, a person feels:

• muscles and eyeballs hurt;
• there is dryness and a feeling of "sand" when you want to rub your eyes;
• aching pains appeared in the trunk, which are given to the neck;
• flickering, "flies" in the eyes;
• there is redness on the mucous membrane, the surface of the sclera;
• differences are expressed blood pressure;
• there is a decrease in concentration and attention, visual tension;
• fatigue, tension, stress.

Often we do not even realize the negative impact of the computer, taking it for natural, necessary apparatus for life, work, while performing professional duties.

Gymnastics will help to avoid many problems. For the eyes, it must be done regularly. It should become a useful habit, regardless of the number of hours spent in front of the monitor.

There are several general rules What everyone who decides to take up the prevention of vision and health needs to know.

1. If you wear glasses or lenses, it is best to remove them.
2. All exercises should be performed only in a relaxed state. The look should not be tense.
3. If there is pain in the back, neck, then first you need to do gymnastics for these zones.
4. Inhale deeply, thereby enriching the body with oxygen. It's better to get up a little, shake things up.
5. Effective rest for the eyes can only be if you do not look at the screen. It is advisable to move from the workplace to another.

The principles of gymnastics will be useful for children and adults. General recommendations will set you up for a positive attitude to the vital necessary rest from work or play, communication in social networks. Whatever you do, remember to protect your eyes. This will help specially created gymnastics. Training allows you to maximally strengthen the muscles of the eyes and create conditions for maintaining vision.

Doing elementary

The presented set of exercises can be quickly memorized. There is nothing complicated in it. By repeating several times a day, you will avoid vision problems and feel great.

Take the chance to do an easy fitness course, you need to do it immediately while you sit and read this article. You will definitely like this approach, and will continue to use it.

1. Relax your body. Lean back in your chair, chair. Shake yourself, arms, legs.
2. Close your eyes slowly and immediately tighten your muscles. Calculate to yourself 4 times. Open your eyelids and relax. Look into the distance, at the window, another wall, counting up to 6 times.
3. Bring your gaze to one point, looking at the tip of the nose. This should be done for 4 seconds, and then look at another, more distant location.
4. Without turning your head, look to the right, then to the left. Count to 8, look at first slowly, then quickly.
5. Then look down and up alternately 8 times.
6. Circular movements in one direction, then in the other also 8 times.
7. Play the game "In the corner, on the nose, on the subject." It was once called "eye shooting". Some women are great at looking at men this way. Joking aside, this approach perfectly strengthens the muscles around the eyeballs.
8. Blink rapidly until your eyes hurt, then relax. This must be done within 1 minute. Afterwards, look into the distance. Repeat again.
9. Look at any nearby object, then look at a distant object. So it is necessary to repeat several times, counting up to 30.

Repeat all exercises at least 6 times. At first, you don't have to push yourself too hard. Get used to the pace gradually.

Charging completed. Now the eyes need to relax. Lean back, think about something pleasant, turn on the music. 5 minutes is enough, and you will feel a surge of strength and inspiration.

How to reduce the negative impact of the monitor

• define optimal distance from the eyes to the monitor, it should be at least 60 cm;
• blink more often and thereby ensure improved vision;
• carefully monitor your posture, avoiding muscle overload;
• perform light correction and screen adjustment;
• the slope of the fall of the gaze is no more than 15 degrees;
• work no more than 6 hours a day, observing short breaks, creating a natural defense of the body against overload;
• as a screen saver for the monitor, choose a picture that is pleasant to look at with moving objects;
• hang a picture on the wall in front of your eyes that you can look at for a long time.

Such simple approaches help in solving problems with fatigue, stress on the senses. Do not forget that you can deal with the problem yourself, without resorting to the services of expensive specialists. Much in the health of vision is in our hands and simple tricks will help solve emerging difficulties.

Creation date: 2014/01/03

Visual gymnastics after a computer lesson

It is performed sitting or standing, with rhythmic breathing, with a maximum amplitude of eye movement. The following exercises are recommended.

Exercise 1

Close your eyes, strongly straining the eye muscles, at the expense of 1-4, then open your eyes, relaxing the muscles of the eyes, look into the distance through the window at the expense of 1-6. Repeat 4-5 times.

Exercise 2

Without turning your head, look to the right and fix your eyes on the count 1-4, then look into the distance directly on the count 1-6. Exercises are carried out in a similar way, but with fixation of the gaze to the left, up and down. Repeat 2 times.

Exercise 3

Keep your head straight. Blink, without straining the eye muscles, at the expense of 10-15.

Exercise 4

Move your eyes quickly diagonally: up to the right - down to the left, then straight into the distance at the expense of 1-6; then left up - right down and look into the distance about 1-6.

Exercise 5

Close your eyes, without straining your eye muscles at a count of 1-4, open your eyes wide and look into the distance at a count of 1-6. Repeat 2-3 times.

Exercise 6

Without turning your head (head straight), make slowly circular movements with your eyes up-right-down-left and in the opposite direction: up-left-down-right. Then look into the distance at the expense of 1-6.

Exercise 7

With a motionless head, move the gaze with fixing it to the count 1-4 up, to the count 1-6 straight; then in the same way down-straight, right-straight, left-straight. Make a movement on the diagonal in one direction and the other with the translation of the eyes directly to the account 1-6.

Exercise 8

AT game room on the window glass red round marks with a diameter of 3-5 mm are attached at the level of the child's eyes. Outside the window, some distant object is outlined to fix the gaze in the distance. The child is placed near the mark on the glass at a distance of 30-35 cm and offered to look at the red mark for 10 seconds, then look at a distant object outside the window and fix his gaze on it for 10 seconds. After that, alternately look at the mark, then at the selected item. The duration of this gymnastics is 1-1.5 minutes.

Gymnastics to relieve general fatigue

Exercise 1

Starting position - legs apart. Count 1 - arms to shoulders; 2 - raise your hands up, bend over; 3 - hands down through the sides; 4 - come to the starting position. On the count 1-2 - inhale, on the count 3-4 - exhale. Repeat 3 times.

Exercise 2

Starting position - legs apart, arms bent at the elbows in front of the chest. According to the account 1-2 - two jerks with bent arms back; on a score of 3-4 - two jerks back with straight arms; 5-6 - hands down. At the expense of 1-2 - exhale, 3-4 - inhale, 5-6 - exhale. Repeat 3-4 times.

Exercise 3

Starting position - legs apart, arms up. On account 1 - without moving the legs, turn the body to the right, 2 - come to the starting position, on account 3 - turn the body to the left, on account 4 - return to the starting position. At count 1 - inhale, at count 2 - exhale, at count 3 - inhale, at count 4 - exhale. Repeat 3-4 times.

Exercise 4

Starting position - arms down, legs wide apart. According to the account 1-2 - join the hands in the lock and raise up behind the head. On a count of 3 - sharply lower your hands down, on a count of 4 - come to the starting position. At the expense of 1-2 - inhale, at the expense of 3-4 - exhale. Repeat 3 times. This exercise is also called "chopping firewood."

All these 4 exercises are performed at an average pace. Physical education is recommended to be carried out after classes on the computer in the game room and in the relaxation room. The teacher can optionally add or replace some exercises with others. It is important to take into account the fact that physical exercises should be aimed at relieving tension from the upper shoulder girdle and improving blood circulation in the head and entire body of the child. It is unacceptable to hold physical education sessions in the computer room, just as it is unacceptable to allow children to run and switch to outdoor games near computers.

The duration of this gymnastics is at least 1 minute, preferably 2-3 minutes; can be combined with ophthalmotraining. When performing all exercise and ophthalmic exercise, one more condition must be met; maintain ventilation. If the time is summer, then the exercises can be performed at open windows or at fresh air. If a winter time, then the room is ventilated both before and after gymnastics.