Two-step simple exercise In the office, office workers who often sit for a long time have their heads in a forward flexion position, and the neck blood vessels are slightly flexed or compressed, which limits the blood flow to the brain, resulting in insufficient oxygen and nutrition supply to the brain. Let's take a look at two simple exercises in the office.
Two steps of simple fitness in the office 1 Now I'd like to introduce a simple and easy-to-learn aerobics that is not limited by the venue. Each action lasts for 20 seconds to 60 seconds.
Section 1 neck movement
L, the body stands, holding the towel or scarf on the forehead with both hands. The hands at both ends of the towel are tightened, the head is low, and the chin is attached to the chest as much as possible, but avoid excessive amplitude. Pull the towel back with both hands to produce a reaction force. This exercise can exercise the trapezius muscle of the neck, reduce neck fatigue and prevent cervical hyperosteogeny.
2. put the towel behind your head, hold both ends of the towel with both hands and pull it forward, while leaning your head back, not too much. This exercise can not only exercise the muscles of the neck, but also help beautify the skin in front of the neck.
Objective: To exercise neck muscles and enhance muscle elasticity. Long-term persistence can reduce the occurrence of cervical spondylosis.
In the second quarter, shoulder transportation began
1. Stand still, hold the dumbbell in front of you with both hands, with your feet shoulder width apart, lift your arms forward (arms can be slightly bent), lift them to shoulder level, and then fall back. Be careful not to touch the dumbbell when falling.
2. Hold the dumbbell with both hands, hang down your arms, place it around your body, hold the dumbbell in parallel, lift it to the side, and then put it down.
3. Hold the dumbbell with both hands and lift it up close to your body. The elbow is always above the dumbbell. After the dumbbell is lifted to the jaw, it falls along the body. Pay attention to keep your back vertical when doing this action.
Objective: To activate shoulder muscles, relieve shoulder fatigue and prevent scapulohumeral periarthritis.
Fitness tips
1, change a pair of sports shoes suitable for the project. Suitable for fit, light, and cushioning materials on the soles;
2. Listen to soothing music before fitness to relieve bad emotions and avoid sports injuries;
3. Warm up before exercising. Warm-up should account for110 to 1/5 of the total exercise time, so that the body can enter and gradually adapt to the exercise state. The main parts that need to stretch muscles during warm-up are back, back of thigh, inner thigh and calf.
Sitting at a desk for a long time, the chest can't be fully expanded, and the normal function of the heart and lungs can't be well played, which increases the chances of suffering from heart disease and lung disease. Atherosclerosis, hypertension and coronary heart disease are more likely to patronize. Sedentary is not conducive to venous blood return of lower limbs, and venous plexus near rectum is often congested, which is the root of hemorrhoid formation.
Sedentary also makes abdominal muscles relax, abdominal blood supply decreases, gastrointestinal peristalsis slows down, and secretion of various digestive juices decreases, thus causing loss of appetite, bloating and constipation. In order to be healthy and work better, office staff should strengthen physical exercise according to local conditions.
First, comb your hair: use your fingers instead of a comb, comb it backwards from the hairline of your forehead to the pillow, and then comb it arcuately to your ears and behind your ears. Comb your hair 10~20 times, which can improve blood supply to the brain, strengthen your brain and refresh yourself, and lower your blood pressure.
Second, hit the brain: sit in a chair, press your hands and palms on your ears respectively, and hit the brain gently with your index finger, middle finger and ring finger, and you can hear the sound of banging. Play 10~20 times a day, which can relieve fatigue, prevent dizziness, strengthen hearing and treat tinnitus.
Third, pull the ear: first, use your left hand to bypass the top of your head, hold the tip of your right ear with your fingers, and pull it up 14 times, then use your right hand to bypass the top of your head, hold the tip of your left ear with your fingers, and pull it up 14 times, which can achieve the effects of clearing fire, improving intelligence, relaxing your mind and falling asleep sweetly.
Fourth, eye training: when doing the work of concentrating vision, look out of the window for one minute every half hour, then blink several times to have a rest, or roll your eyes. This will help to relax eye muscles and promote eye blood circulation.
Five, facial movement: between work, the mouth will open and close to the maximum, driving all the muscles on the face and even the scalp to carry out rhythmic movement. Each contract lasts about one minute, lasting 50 times. Facial movement can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.
6. Turn your neck: first lift your head and lean back as far as possible, then bend your chin to your chest to tighten and relax the muscles behind your neck, roll left and right 10~ 15 times, then stick your back on the chair back and hold your hands behind your neck for a while to get a refreshing effect.
Eight, rubbing the abdomen: the right hand is rubbed clockwise around the navel for 36 weeks, which has a good effect on preventing constipation and indigestion.
Nine, pinch of Gu Dao: that is, lifting the anus, like forbearing defecation, lifting the anus, then relaxing, lifting it again, lifting it once, and repeating it. You can stand, sit and walk, and you can do the anus lifting exercise about 50 times each time, 5~ 10 minutes. Levator ani exercise can promote local blood circulation and prevent perianal diseases such as hemorrhoids.
Ten, trunk movement: lateral bending, twisting the shoulder and back, beating the waist and back about 20 times, can alleviate the symptoms of lumbar rickets, lumbar muscle strain and so on.
Cervical spondylosis not only causes dizziness, headache, stiff neck, scalp numbness, numbness or pain of upper limbs, shoulder pain, nausea and palpitation, but also may cause paralysis.
The office engages in "small tricks".
To prevent cervical spondylosis, it is definitely beneficial to do more activities. You'd better stand up and exercise every hour or so. At ordinary times, you can try to strengthen the functional exercise of the neck and waist to enhance the muscle strength of these parts, which can enhance the stability and strain resistance of the neck and lumbar spine. More suitable sports are breaststroke, playing ball and running.
In the office, you can also do some "small moves" to strengthen your neck muscles, such as bending your neck forward, stretching it backward and turning it left and right.
You can also do a "look back at the moon" rotation, or write "meters", or draw a circle with your head. Once you are diagnosed with cervical and lumbar spondylosis, you should follow the doctor's advice according to your own condition and then make your own "exercise prescription".
Xerophthalmia
At present, most offices use air conditioning, and many office buildings have closed doors and windows, making ventilation difficult. A large number of indoor computers and other electrical appliances gather, which makes the air quality decline and the air dry. Coupled with the splash screen, staring at the computer for a long time, more and more people have dry eyes.
Dry eye, as its name implies, means that patients feel dry eyes and less tears, but some patients have more tears. Lack of sleep, mental stress, dry environment, long-term use of computers, driving, reading, wearing contact lenses, etc. May cause dry eye.
Eat more carrots and often open the window for ventilation.
To deal with dry eye, besides paying attention to rest and protecting eyes, we should also ventilate the environment and humidify the dry air frequently. You can use artificial tears if necessary, but never buy eye drops yourself.
In diet, you can eat more foods rich in carotene and foods rich in vitamins and protein, such as fruits and vegetables, animal livers, lean meat, poultry, fish and shrimp, milk, eggs and beans.
I suggest: avoid wearing high heels for a long time. If you need to walk a long way, try to wear flat shoes with wide front. After wearing high heels, you should always soak your feet with hot water, and usually do more toe exercises to increase your foot muscle strength. For example, you can imitate walking on a slippery road and scratching your toes more.