With the increasing pressure of life, many white-collar workers are busy with office work for a long time, ignoring physical exercise, leading to spinal diseases. In fact, they can also exercise in the office. Let's look at the office chair.
You can also exercise in the office chair 1 ① hand circle.
Fold your hands back, palms outward, and then stretch forward as far as possible to the limit; Pause for a moment, then palm inward and return to the chest. Repeat several times until your arm is numb.
② shoulder agitation
Shoulders are like a link, connecting the whole body, but there are not many opportunities for exercise at ordinary times, and shrugging is also good for your health. You can lift your shoulders high, droop your shoulders, lift your shoulders high, or droop at the same time, or move your shoulders back and forth.
③ Lateral head deviation
Prepare yourself psychologically first, then tilt your head to one side, stop for a while, and when you feel a little sore, tilt it to the other direction and cycle in turn.
4 move your neck.
First, stretch your neck upward, while your chin retracts and your shoulders droop, and then return to your original posture; Then do the neck contraction, which is the opposite of the neck extension. Both people can keep a certain tension in their necks. This action can stimulate the thyroid gland and parathyroid gland, promote the secretion of thyroxine, and get the effect of refreshing the brain.
⑤ Knee grip
Knees are side by side in a "7" shape, fists are clenched with both hands, and the eyes of fists are relatively sandwiched between knees, and then knees pinch two fists from both sides. Repeat several times until your hands are a little sore.
⑥ Head spacing
That is, the head bends down to the chest, then stretches back, stops for a moment, and circulates again until the neck feels a little sore. If you put your hands behind your head (like doing sit-ups), the effect will be better.
⑦ Wrist shaking and falling.
That is, first make a fist with your right hand, then shake your fingers outwards as much as possible with your wrist as the center, and break your fingers at the same time, so that your fingers are strained and your wrist is a little sore several times; Then try changing your left hand again.
End head winding
That is, the head rotates slowly and forcefully clockwise, and then practices counterclockwise. In practice, you can often hear the joint sound of cervical vertebra.
Pet-name ruby rub hands.
Rub the palm and the back of your hand gently until the palm and the back of your hand are a little hot and people feel comfortable. This can play a health care role for the whole body through meridians and acupoints, regulate emotions and relieve fatigue.
You can also exercise in the office chair. 2. Shoulder recovery exercises
As mentioned above, keep your chest open, but change your hands to akimbo, and put your arms back as far as possible, so that you can feel the stretching force of your chest. Also hold 10 second, then relax and repeat this action for 5 to 10 times.
Second, chin movement.
Continue to hold your chest out, with your chin parallel to the ground, and then retract your chin, head and neck inward. Note that it is not downward, but parallel to the ground. Hold this position 10 second, relax and repeat. Tip: Putting your finger on your upper lip can help your head move in the right direction.
Third, the cervical vertebra bone bends.
Still holding your chest out, your head leans forward slightly, just like nodding your head, until you feel the stretch at the junction of your head and neck. Hold 10 second, relax, and then repeat 5 to 10 times.
Fourth, strengthen the back, neck and shoulder muscles.
To strengthen the muscle strength of this "diamond" area, you only need to use another posture of scapula recovery action to achieve it. Stand up straight, put your hands and fingers behind your head, put your elbows back and keep your shoulders as close as possible. Hold 10 second, and repeat 5 to 10 times after relaxation.
V. The Diamond Movement
Stand up straight, fasten your hands behind your back, and try to keep the scapula muscles close together. Hold 10 second, relax, and repeat 5 to 10 times.
Sixth, the angle chest expansion movement
Stand facing the corner, raise your hands to shoulder height, hold a wall with your left and right hands respectively, then lean towards the corner and stretch your chest muscles 15 seconds, or longer, until you feel the muscles relax.
Seven, chest lifting exercise
Sit in a chair with your feet flat on the ground and your legs naturally at your sides. By inhaling, gently lift your chest muscles to the ceiling, keeping your eyes straight and your chin parallel to the ground. Hold this position 10 second, and then relax. Repeat the same action for 5 to 10 times.
Tip: Increasing or decreasing the height of the palm wall can change the stretching position and strength of the chest.
How to relieve office fatigue
1. Turn your eyes: aim at a large fixed object in the distance at the same time, from left to top, and then from right to bottom back to the left, and turn your eyes 10 times without moving your head. Then from right to top, from left to bottom back to the right, rotate the grid 10 times. It has the effects of clearing eye fatigue and improving eyesight.
2. Rubbing your ear: Pull your left ear up more than ten times with your right hand, and then pull your right ear more than ten times with your left hand. You can also rub the auricle and earlobe from top to bottom. If you can wipe your face after wiping your ears, the effect will be better. The kidney opens in the ear, and all organs have corresponding projection points in the auricle.
Rubbing these projection points can stimulate peripheral nerves, promote blood circulation, adjust and improve visceral function, especially renal function. Bushen ears are bright, legs are strong and waist is strong. Therefore, some people call this sport "physical exercise on the ears".
3. Shrugging: Stand or sit naturally, with straight waist and tight eyes. While inhaling, the two shoulder blades are lifted one after another, then rotated forward, downward and backward 10 times, and then rotated in the opposite direction 10 times. Shrugging one's shoulders and swinging one's arms often can make the qi and blood of the shoulders and arms run smoothly, and effectively prevent scapulohumeral periarthritis and cervical spondylosis.
4. Turn your hands: stand or sit naturally, with your shoulders raised to your chest or front of your abdomen or drooping. Turn your thumb 10 times clockwise, and then turn your palm 10 times counterclockwise. This method exercises the thenar and forearm muscles of both hands, which has the functions of relaxing tendons and promoting blood circulation and enhancing wrist vitality.
5. Waist twisting: Take a standing posture, with feet shoulder-width, hands akimbo, four fingers in front, and thumb behind Shenshu point (under the spinous process of the second lumbar vertebra, with a side opening of 65,438+0.5 inches). Turn 10 turn clockwise, and then turn 10 turn counterclockwise. This method is effective for lumbar muscle strain and low back pain.
6. Shake your head: Doing some head movements such as neck turning, leaning forward and leaning back at work, or patting your head gently with empty fists can not only relieve neck muscle fatigue, but also improve blood oxygen supply to the brain, strengthen the brain and refresh yourself, and treat insomnia caused by neurasthenia.
7. Stretching: Stretching can cause strong contraction of some muscles, which can increase the capacity of blood circulation during stretching for a few seconds.
By taking a deep breath when yawning, you can expel excess residual gas from the lungs and inhale more fresh air, which can improve the blood oxygen concentration in the brain and relieve fatigue; Therefore, during the break, you should do more stretching exercises and take deep breaths. Relieve fatigue and prevent lumbar muscle strain and disc herniation.
8. Back rubbing: Back rubbing can stimulate the skin, subcutaneous tissue and acupoints of the back, and enhance the functions of endocrine and meridian systems through the conduction of the nervous system and meridians, and enhance the disease resistance.
There are many tissues and cells with immune function lurking in the subcutaneous tissue of the back. They rarely move, and only when they are slapped can they exert their immune function and be driven into the blood circulation. There are generally two ways to beat the back: beating and beating. The racket method is virtual palm slapping, and the hitting method is virtual boxing. 60 ~ 100 times per minute, each time 10 ~ 15 minutes.
9. Turn your arms in circles: stand naturally, look forward, and hang your hands naturally. Then, like skipping rope, the arm turns backwards, upwards, forwards and downwards 10 times, and then turns in the opposite direction 10 times. This method can exercise arms and shoulders, enhance vital capacity and prevent cervical spondylosis and tennis elbow.