Proven: Backbend and Forward Bend dynamically 10 times.
Why is this the best choice?
When we sit for a long time, we do 2 things too much:
1) lean forward. Moreover, we slouch. Consequence: kyphosis and tightness of the lungs and heart - hence the decrease in productivity. Moreover, there is congestion in the pelvis.
2) keep our head above the heart. Consequence: the blood flows out. Not that at all, of course, but isn't it worth helping the blood supply to the brain?
How to solve problems?
1) lean back. Moreover, having straightened not only the spine itself (vertical axis), but also the chest (horizontal axis). And also the hip flexor muscles in front.
2) lean forward. "Let blood" into the head (you will be blushed).
The body at the beginning of the exercise is not crumpled - therefore we do it with feeling: we keep the extreme points of 2-3 inhalation-exhalation.
It works - excellent .
I would recommend doing an eye exercise. For example, stand by the window and look into the distance for a minute. The nervous system and eyes will rest from the computer monitor.
I would highly recommend the Burpee exercise. This is a dynamic multi-joint exercise that affects all muscle groups at once and does not leave anyone indifferent :)
If you have only one minute, you can do the Plank exercise. ferrum-body.ru This static exercise works a large number of muscles from the neck to the calves and abs.