You can’t always find enough time to do a series of physical exercises during the day, especially when you have a lot of work. But you can do some small things when you have just a little bit of free time.
1. Forehead massage for wrinkles
Place your elbow on your desk and turn your palm to face your forehead. Place your forehead on the bottom of your palm and relax your neck. Do circular movements, pressing just a little and move the palm from your eyebrows to your hairline. Repeat the massage movements in order to cover the entire surface of the forehead. Always move from the eyebrows to the hairline, and not the other way around.
Perfect time: During the work day
2. Clenching fists to keep hands and veins young and healthy
In order to keep your veins healthy and increase vessel elasticity, do this exercise several times a day. You will find that the veins will be less noticeable over time.
Clench your fists and unclench them without relaxing the muscles. Do it 20 times, 3-4 times a day.
Perfect time: During the day
3. Vibro-gymnastics
In order to help the lymph circulate correctly (which will get rid of swelling and a lot of liquid in the body), improve the blood circulation, and feel fresh in the morning, you can do these simple exercises. These so-called vibro-gymnastics, designed by Alexander Alexandrovitch Mikulin, are little jumps.
Lift your heels about 1 cm off the ground (there’s no need to go higher). Then drop your heels back to the floor, without too much force. You might want to keep your teeth pressed together to minimize any negative feelings from the vibrations in your head. Do this about 100 times. It’s best if you do the exercise without wearing any shoes
Perfect time: In the morning in the bathroom or after you have been climbing a hill for a long time
4. Using a doorway to improve your posture
This stretching exercise is great for both adults and children. It helps to place the shoulder blades in the right spot, maintain the right shoulder position, open the chest, and make the back muscles stronger.
Stand in the doorway, and hold the sides of the doorway at your waist level, then bend forward. Hold this position for 10-20 seconds. The back muscles should be actively engaged and the shoulder blades should be firmly flexed being mindful to keep the shoulders pushing away from the ears. Return to the starting position. You can do this exercise several times a day, increasing the time you hold the position. The higher your arms, the more the muscles work. You can change this based on how you feel. There is also an alternate way to do this: place your hands on the sides of the doorway and take a step forward. Then bend forward and hold.
Perfect time: In the morning and in the evening on your way to or from the bathroom
5. Mini-exercises for toning buttocks
Make your buttocks work, even if you don’t go to the gym.
1. Squeeze and relax the muscles of your buttocks for 20 seconds, take a 10-second break, and repeat. Do this 5 times.
2. Tense your buttocks when walking. When you take a step with your right leg, tense the right buttock, and vice versa. 30 steps doing the exercise, 30 steps of rest. Repeat 5 times.
Perfect time: During the day
6. Leg vibration for preventing varicose veins
Many exercises designed to prevent varicose veins should be done with your feet up. The position itself makes you feel relaxed and helps to prevent swelling.
Lie down on the floor or on the couch and put your feet up against the wall. Lie for about 1 minute in this position moving the tips of the feet up and down. Then, vibrate your legs, shaking them back and forth for 2 minutes.
Perfect time: In the evening, just before bed
7. Turn your head to relax your neck muscles
This simple exercise can relieve the tension in your neck and improve your face color, which depends on how well your blood and lymphatic fluid circulates. You also won’t look great if you’re having muscle spasms. The muscles can be relaxed by doing a series of exercises.
Massage the back of your neck, starting from the base of the neck up to the head. Then, sitting or standing with your back straight, slowly turn your head to one side and then to the other, trying to feel the muscles of your neck stretching. Repeat this 20 times.
Perfect time: During your work day
