If you spend most of your work day working on a computer and then you spend your evenings scrolling through things on your phone, neck, back, and arm pain can become a constant problem. A sedentary lifestyle does a lot of damage to your health: your muscles can become stiff, you can experience numbness, and tingling sensations may appear regularly. Thankfully, there are a couple of easy exercises that can make you feel a lot better!

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TIMESTAMPS:

Neck and shoulders 0:23

Wrists 1:45

Lower back and buttocks 2:47

What else you should do to protect your health:

- Get an adjustable seat 4:25

- Take walks 4:56

- Measure your steps 5:28

- Stick to the 50:10 rule 6:25

- Run! 6:52

- Tidy up 7:25

- Be active on the weekends 8:02


Music by Epidemic Sound https://www.epidemicsound.com/

SUMMARY:
- After a long day of working on a computer or even driving long distances, the tension in your muscles grows, causing pain in the tendons and bones. To get rid of it, you need to take 2 steps: Stretch your muscles, and relieve pain and tension.
- Pinched nerves and blood vessels in the neck can lead to numerous problems, including impaired eyesight and headaches, so take care of it now before it's too late.
- Improper positioning of a keyboard and mouse, as well as the innocent habit of holding your smartphone all the time, can easily lead to tingling and pain.
- Ignoring wrist sensations is a bad idea. It can easily end with carpal tunnel syndrome, which causes slower nerve impulses and loss of feeling in the fingers.
- Sitting for several hours straight can easily lead to sciatica, a condition in which your sciatic nerve becomes irritated. Moreover, the absence of physical activity often provokes the development of cellulite.
- If you have to sit all day long, at least do it in comfort! Something as simple as an adjustable seat can easily minimize tons of the health risks of a sedentary lifestyle.
- American specialists found that taking 5-minute walks during your work day can reverse all the harm your peripheral arteries get from prolonged sitting.
- Whenever you take a walk for lunch or during your break, don't forget to measure your steps.
- To keep your work and physical activity balanced, remember one simple rule: For every 50 minutes of work, you should take a 10-minute break.
- Running every single day for at least 5–10 minutes is known to improve the functioning of your whole body.
- If you work from home, try to get up at least 2–3 times a day to wash the dishes, sweep the floor, or tidy your shelves.
- Be active on the weekends. Start to go hiking, visit new places in your city with friends, or go to an exciting concert.

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