6 exercícios de ginástica laboral para serem aplicados no ambiente de trabalho

Summary

In this video, Mariana Dias, a gym instructor, demonstrates a series of six workplace gymnastics exercises you can easily do at home to improve flexibility and mobility. The routine includes cervical mobilization, wrist stretches, heel raises, calf stretches, spinal mobilizations, and squats, all designed to relieve tension, improve circulation, and strengthen key muscle groups. Each exercise is explained with clear instructions on how to perform them safely and effectively. Mariana encourages viewers to incorporate these exercises into their daily routine, taking just 10 minutes to enhance well-being and prevent discomfort from prolonged sitting.

Takeaways

• 😀 Start with cervical mobilization: Move your shoulders up to your ears on both sides, and repeat 10 times each side to avoid dizziness.
• 😀 For cervical stretches: Hold your head to one side, pulling it gently, and use the opposite arm for added stretch. Hold for 30 seconds on each side.
• 😀 Wrist stretching: Use one hand to pull your wrist upward with the other hand to stretch. Hold for 1-1.5 minutes for effectiveness.
• 😀 Perform calf raises: Stand on the tips of your toes to pump blood and lymph through your legs, which helps with foot swelling. Repeat 3 sets of 10.
• 😀 Do dynamic calf stretches: Alternate between straightening one leg and bending the other, stretching the calf and knee. Repeat up to 10 times.
• 😀 Spinal mobilizations: Rest hands on the back of a chair or the wall, then alternate chest opening movements to mobilize the spine. Do 10 repetitions.
• 😀 Squats for strengthening: Maintain hip-width distance, squat back with your hips without letting your knees go past your toes. Repeat up to 10 times, performing 3 sets.
• 😀 Do these exercises daily for best results, ideally spending 10 minutes per session to maintain mobility and prevent stiffness.
• 😀 These workplace gymnastics exercises are simple, effective movements that can be done at home to improve posture and relieve stress.
• 😀 Always listen to your body and do the exercises at your own pace to avoid dizziness or strain.

Q & A

What is the first exercise introduced in the video?

The first exercise is cervical mobilization, which involves gently moving the head from side to side to mobilize the cervical spine.

How many repetitions of the cervical mobilization should be performed on each side?

You should perform 10 repetitions on each side during the cervical mobilization exercise.

What should you be careful about when doing the cervical mobilization exercise?

You should take your time during the cervical mobilization exercise to avoid dizziness.

How long should the cervical stretch be held on each side?

Each cervical stretch should be held for 30 seconds on each side.

What is the recommended duration for each wrist stretch?

The wrist stretch should be held for a minute to a minute and a half, or you can perform it for 10 repetitions.

Why is the tiptoe exercise important?

The tiptoe exercise helps to pump blood upwards from the feet and stimulates the lymphatic nervous system, especially beneficial for those who sit for long periods.

How many repetitions of the tiptoe exercise should be performed?

You should perform 3 sets of 10 repetitions of the tiptoe exercise.

What is the purpose of the calf stretch exercise?

The calf stretch helps to stretch the calf muscles, improving flexibility and relieving tension, especially for those who spend a lot of time standing or walking.

What is the recommended approach for the spinal mobilization exercise?

The spinal mobilization exercise can be done with hands resting on the back of a chair or on the wall, gently opening the chest and mobilizing the spine with controlled movements.

How many repetitions of the spinal mobilization should be performed?

You can repeat the spinal mobilization movement up to 10 times, ensuring the movement is slow and controlled.

What is the final exercise in the video?

The final exercise is the squat, which involves bending at the hips and knees while keeping the knees behind the toes and ensuring proper alignment to strengthen the lower body.

How many sets of squats should be performed?

You should perform 3 sets of 10 squats, as it's a strengthening exercise.