Nakano? James. Editor's Note: Sitting at a desk staring at the screen all day is always prone to aches and stiffness. Fitness instructor nakano? James. Yixiu introduces a simple stretching method that can be carried out in the office, so that busy office workers who have no time to exercise can relieve their pain and regain their vitality! Target area of stretching exercises for neck and back: upper trapezius muscle, which covers the lower part of the back neck to the back of the neck and connects the shoulders. When you are stiff, your shoulders and neck will hurt. Because you are easily influenced by nervousness, you choose a posture that you can do while sitting in a chair at work. Ready-sit in the chair with backrest, all sit in, hold your chest out1-grab the armrest of the chair and go around to the back, grab the other side of the chair. Point: Grab the chair and put your hands forward. 2- Put one hand on your head and the other hand on the other side of your head. Point: pay attention to the shoulder of the hand holding the back of the chair and don't lift nakano? James. Editor's Note: Sitting at a desk staring at the screen all day is always prone to aches and stiffness. Fitness instructor nakano? James. Yixiu introduces a simple stretching method that can be carried out in the office, so that busy office workers who have no time to exercise can relieve their pain and regain their vitality! Target area of stretching exercises for neck and back: upper trapezius muscle, which covers the lower part of the back neck to the back of the neck and connects the shoulders. When you are stiff, your shoulders and neck will hurt. Because you are easily influenced by nervousness, you choose a posture that you can do while sitting in a chair at work. Preparation-Sit in a chair with a backrest, sit in the whole chair and hold your chest out1-Grab the armrest of the chair and go around to the back, and grab the other side of the chair. Point: Grab the chair and put your hands forward. 2- Put one hand on your head and the other hand on the other side of your head. Important: Be careful not to lift the shoulder of the hand holding the back of the chair. 3- Pull your head forward and spit. Pull your head to the oblique front of this arm on the same side with your hand and keep this position still. Point: Don't shrug your shoulders when you bow your head. It is difficult to pull to the upper part of trapezius muscle when you bow your head. You can also do general stretching exercises, pulling your head aside and pulling your hips. Knee pain can also be done! Ready-Sit deep in the chair 1- Put your ankle on your thigh, put your ankle on the thigh of your other foot (close to your knee), and put your hand on your raised foot. 2- The upper body leans forward when exhaling. At this time, don't arch your back, stretch your waist and lean forward easily-a simple version of stretching. Grab something, bend your knees and lean forward. Hard-more stretching stretching exercises ① Stretch your arms forward and bend your body forward deeper. First do the posture of the previous page, then stretch your arms forward, and bend your upper body forward a little deeper and stay still. Put your arm on something higher, such as a foam column, to stretch it more. Hard-more stretching stretching exercises ② Put one foot on the chair, put the weight of your body on it, put one foot on a stable chair surface, hold the chair firmly, stretch your hind foot, and sink your waist, while keeping this posture still. James. Shoichi (recognized as a health expert by American Sports Medicine Association)/Daejeon Publishing