When our body has fatigue, pain, indisposition and stress, it is a sign that we need to take care of it. Physical activity is essential to increase energy, disposition, concentration and good mood; something that, consequently, brings significant improvements to professional life. With that in mind, teacher Josi Araújo, from Pure Pilates, the largest pilates network in Latin America, recommends five exercises to improve your focus and increase performance at work. Check out!
1. Exercise for posterior chain stretching and spine mobility
Sitting down, with your spine erect, legs extended and arms outstretched in front of you, perform movement to take the arms forward and return mobilizing the spine. Make the movement synchronized with your breath. Perform 8 to 10 repetitions.
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2. Swan – exercise for spinal mobility and strengthening
Lie on your stomach and place your hands under your shoulders. Raise your head and lift your torso upwards by extending your arms, performing the strength on the triceps. Perform the movement for 8 to 10 repetitions.
3. Roll Up – exercise to mobilize the spine, strengthen the abdomen and stretch the posterior chain
Lie on your back and place your arms straight above your head and keeping your legs straight, curl your column slowly, with the arms following the line of the ear, taking them forward towards the feet. Unroll slowly keeping your shoulders relaxed.
4. Double Leg Stretch – abdominal strengthening exercise
Lie on your back with your shoulders and shoulder blades elevated off the ground, knees flexed at 90 degrees and arms outstretched with hands at knee height, bring your arms above your head and legs forward, extending them, without move the trunk.
5. Double Straight Leg Stretch – rectus abdominis, iliopsoas, rectus femoris and posterior chain stretching exercise
Lie on your back with your shoulders and shoulder blades off the ground, hands behind your head, hips at 90 degrees and knees extended. Extend your legs and then return to the starting position.
By Gabriela Andrade
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