After work, relaxation and stretching are the main sports. Do each movement 8 ~ 12 times (1 group), rest for 30 seconds, and repeat 3 ~ 5 groups. Adjust according to personal physical strength.
Table sports of office workers
A. Kneeling and lifting
Function: Train the muscles of the front thigh and lower abdomen.
1. Sit in a chair (fixed with pulleys), relax your neck, straighten your back, and rest your shoulders on the back of the chair.
2. Hold the chair with both hands.
3. Lift your breath, hold your chest out, abdomen in, and straighten your back.
4. Inhale first, bend your knees and lift your feet when exhaling (the degree of lifting your feet depends on your physical fitness).
Reminder: Keep your back straight and your thighs at 90 degrees to your body. Or bend one leg and lift it on your knees, which is more labor-saving.
B. Stretching exercises of knee flexion-thigh extension
1. Stand behind the chair (or in front of the wall or desk).
2. Lift with one foot, grab the ankle with the same hand, and hold the chair back with the other hand.
After 3.20 seconds, I felt the muscles in the front thigh tense.
4. The knees supporting the feet should be slightly relaxed and bent to avoid ligament damage.
Reminder: Keep your body straight and don't lean forward.
C. Kneeling posture and push-ups
Function: Exercise pectoralis major and back arm.
1. Kneel down and lean forward slightly.
2. Keep your back straight and hold the edge of the chair forward with both hands.
3. Inhale and press the center of gravity down.
4. Exhale, relax your elbows and push your body up.
Reminder: the angle of going down varies from person to person; This chair can be turned into a table or pushed against the wall.
D stretching exercises of kneeling posture and push-ups-chest expansion and stretching
1. Hold the back of the chair with both hands and straighten your back.
2. Lasts for 20 seconds.
Relaxation exercise after work
E. Lower back stretching exercise
Function: Relax the lower back muscles.
1. Sit in the chair.
2. Spread your feet shoulder width apart.
3. The neck is relaxed, the body bends down, and the arms naturally hang to the sides.
4. Stay for about 10 ~ 20 seconds and get up slowly.
F. Side neck stretching exercise
Function: relax neck and relieve neck pain.
1. Sit in a chair with your back straight.
2. Chest out and abdomen in.
First, slowly turn your head to the right with your right hand.
4. Relax and repeat with your left hand.
Reminder: Your shoulders are flush with the floor, don't skew. Stand up straight and you will stretch your muscles.