1. Get up and exercise: find a suitable place, then support the upper body, protect the hip joint tightly against the cushion, and try to relax the lower back and buttocks.
2. One-knee stretching: stretch one knee until you can feel the lower back, then stretch moderately, and do the same on the other side. Try to hold your knees tightly, and you can hold your hands tightly to keep your body level.
3. Mid-waist extension: kneel on the ground, stretch your hands forward, head down, and let your head be sandwiched between your arms. Of course, you don't need to hold it in the sense, just use a horizontal plane, so let your hand stretch forward as far as possible.
4. Sit in a chair: bring your own office chair, put your feet on the chair seat, put your sides on your neck or chest, relax your hips flat, raise your head and shoulder joints, and then do sit-ups.
5. Stretch backwards: face the ground with your whole body, put your fists on your lower back, try to keep your upper body away from the mat, tighten your chin and keep your body straight.
6. Hip joint extension: the abdomen is close to the mat, and the body is supported by hands and waist. The legs are about 10 cm off the ground, and then put down and change one foot.
7. Lower waist stretching: When sitting in an office chair, your feet naturally separate, your body bends downward, your head and arms face down, and your arms touch the ground to keep your lower back comfortably stretched.
Fitness exercise suitable for the office
1, sit in the chair and twist your neck as much as possible. There is also the left hand holding the right jaw of the neck and pulling it to the left, and then the right hand holding the left jaw of the neck and pulling it to the right, which can exercise the neck and make you more energetic.
Sit up straight in the chair, and then straighten your back. Hold your lower back with both hands, then slowly press forward, backward and forward, and try not to move other parts of your body during the whole process.
3. Press the edge of the chair with your hands, and then let your hands bend to support your hips and land when you squat all over. Remember, there is a distance between your back and the edge of the chair. Straighten your legs and go back. This action has a good exercise effect on your waist, abdomen and arms, at least it helps to stretch your body and make it less tired.
4. Stand and turn your body, stand in front of the chair, stand up straight, and then turn your body gently. For example, you can support your waist with both hands and then twist your waist. You can turn counterclockwise and then clockwise, and go back and forth about 10 times.