Give you two sets of exercises for you to choose from. (1) Do office workers often feel backache after exercise every day after work, and just want to rest in bed? The strain of lumbar muscles and back muscles is something that every office worker must face. Besides paying attention to posture at work and getting up and stretching often, your bedroom can also become a "gym". Don't just lie down, do some exercise! The first type: lying on the bed, holding the right leg with both hands, with the right knee close to the chest and the head close to the right knee, pause for 5 seconds, switch to the other side, and repeat 10 times. Lie on the bed with your hands around your legs, your knees close to your chest and your head close to your knees. Stop for 5 seconds and repeat 5 times. The second type: sit on the plate, lean forward, stretch your upper arm forward until you feel the muscles in your back, and pause for 5 seconds. Before returning to the sitting position, you can put your elbows on your knees and then slowly prop up your body. Repeat 5 times. The third type: sitting posture, legs bent on the chest, chin bent to the chest, then slowly lie on your back, roll back and forth, relax, repeat 5 times. The fourth type: kneel on the floor or bed, tighten your chin to your chest, arch your back, pause for 5 seconds, relax, and repeat 10 times. Type 5: Lie flat on the bed with your back flat on the bed surface, legs together, knees turn right, pause for 5 seconds, then knees turn left, relax, and repeat 10 times. Type 6: Lie flat on the bed, support your waist with your hands, slowly lift your legs over your head until you feel them pulling towards your waist, relax and repeat for 5 times. (2) How many hours have you been sitting at your desk? People who use their brains too much are prone to lack of oxygen and dizziness after sitting for a long time, especially in the afternoon, when they are depressed and unable to concentrate. If the boss is not around, try the following "table aerobics" as soon as possible. It's so simple that you can hardly see that you are exercising. The first type: sit in a chair, gently retract your chin, put your hands and fingers on the back of your head, pull your elbows back as far as possible, pause for 5 seconds, relax and repeat for 5 times. The second type: sit in a chair, put your hands on your back, stretch your hands back and arch your back, pause for 5 seconds, relax and repeat for 5 times. The third type: sit in a chair, bend forward until the palm is attached to the instep, pause for 5 seconds, relax and repeat for 5 times. The fourth type: sitting in a chair, lifting your left foot to the height of the chair surface, holding your left ankle with both hands, pausing for 5 seconds, relaxing, replacing it with lifting your right foot to the height of the chair surface, holding your right ankle with both hands, pausing for 5 seconds, relaxing and repeating for 5 times. Type 5: Stretch your waist: Stand up, gently support your back with your hands, lean back until you feel your abdominal muscles, pause for 5 seconds, relax and repeat for 5 times. You can try it after surfing the internet for a long time, and it works. The sixth type: pull the shoulder: stand up, cross your hands and fingers, push your palms outward, and straighten your arms forward and upward until the scapula muscles feel tight, pause for 5 seconds, relax and repeat for 5 times. I usually have time to go to the gym. This is a "busy man" fitness method! ! Note: It is best to open the window when exercising.