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Ergonomi Øvelser

Herunder vil vi præsentere en række ergonomiske øvelser, som du kan udføre i løbet af dagen.

Ergonomisk øvelse til skuldrene

Du skal lægge begge hænder foran dine skuldre og lade dine albuer stikke ud til siden og med dem, tegner du så stor en cirkel som overhovedet muligt. Du skal samtidig lade dine skuldre rulle med. Du skal gøre det 10 gange hver vej.

Ergonomisk øvelse til ryggen
Du skal lade dine arme falde ned foran dig, gerne helt ned til gulvet og du skal være helt slapt i armene. Så skal du lade dem flagre løst, mens du langsomt tæller til 5. Rul ryggen langsomt op og stræk armene helt op mod loftet. Du skal gentage denne øvelse 5 gange. vej.
Ergonomisk øvelse til lårene
Denne ergonomiske øvelse fungerer bedst, hvis du har en trappe, men kan også godt laves på en stol. Du skal sætte det ene ben 2-3 trin op, hvorefter du går ned i knæ, så både dine lår, baller og lysken bliver strækket helt ud. Skift ben løbende. Du skal i alt gøre det 5 gange pr. ben.
Ergonomisk øvelse til bagsiden og forsiden af armene
Du skal række den ene arm frem og vende denne håndflade opad. Herefter tager du fat i fingerspidserne med den anden hånd og bøjer dem forsigtigt nedad og ind mod din krop, så du kan mærke et stræk i din underarm. Sådan holder du strækket i ca. 20 sekunder. Gentag bagefter med den anden arm.
Ergonomisk øvelse til dine hænder og fingre
Du skal få rystet dit blod helt ud i spidserne af fingrene. Du skal ryste dine hænder så kraftigt som du kan ud til siden. Du kan faktisk forestille dig, at du skal ryste vand af dem. Dette gør du 10 gange – du skal ryste så kraftigt, du kan!
Ergonomisk øvelse til lænden
Du skal sidde på din kontorstol med helt ret ryg. Så skal du lade dine hænder hvile på dine lår, mens du skiftevis krummer og svajer i din lænd i én glidende bevægelse. Gentag denne øvelse 10 gange.
Ergonomisk øvelse til nakken
Du skal sidde eller stå afslappet med helt ret ryg. Herefter trækker du din hage ind mod halsen og holder den er i ca. 3 sekunder. Så skal du slappe af i 3 sekunder. Du skal gentage denne øvelse 5 gange.

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  98. Instagram takipçi satın alma için izleyeceğiniz adımlar ile sizde garantili yükseliş yaşarken takipçim düşecek mi gibisinden telaşlardan kaçınacak ve güvenilir yollarla Instagram takipçi satın al avantajlarını öğrenmiş olacaksınız.

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