It seems that the documents at hand can never be processed, and the computer in front of the desk is almost inseparable! From morning till sunset, only the tired body leaves the battlefield. Want to bid farewell to the mental stress caused by sitting in the office for a long time and relieve the pain in the neck and shoulders? Be sure to try the following actions with GH in a hurry. As long as you do a few 6 types every day, you will soon regain your physical strength and be full of energy!
1, chest stretching
Action content: put your hands behind your body, hold your chest out, tighten your chin slightly, keep your core parts (abdomen, back and buttocks) tight, keep your spine in a normal state, stretch your arms as far as possible, feel the stretching of your chest and arms, keep breathing steadily for 9 ~ 12 times, and recover. It is recommended to practice 6 ~ 10 times.
Function: It can effectively relieve pain and chest tightness.
2. Neck stretching
Step 1
Action content: keep the spine in a neutral position, sit up straight, slowly raise your right hand and extend it upward, bend your elbow and gently pull your left ear with your right hand, extend your neck to the right, and keep breathing steadily for 6 ~ 10 times. Pay attention to the natural relaxation and drooping of the left arm and the sinking of the shoulders. Practice alternately left and right. The recommended number of times is 6 ~ 10.
Function: It can effectively relieve neck pain.
Second step
Action content: on the basis of the first action, keep posture, slightly raise your head at an oblique angle of 45 degrees, and keep breathing for 6 ~ 10 times.
Function: Alternating left and right exercises can relax the anterior cervical muscles and relieve the pain caused by tension.
Third step
Action content: gently hold the back of the head with both hands, close your chin, hold your chest out and keep a correct sitting position, and feel the stretch behind your neck. Keep breathing, 6 ~ 10 times.
Function: It can effectively relax the back of the neck.
Remarks: When doing neck exercises, you must pay attention to your body posture and keep it slow to avoid injury.
3. Dance stretching
Action content: Keep a good sitting posture, tuck in your abdomen and tighten your hips, try to keep your arms stretched upward, slowly exhale and stretch your body to the right, keep breathing for about 10 second, and practice alternately left and right.
Function: It can effectively stretch the side of the body and relieve low back pain and back side pain.
4. Goodbye butterfly sleeve.
Action content: separate your hands and fingers, tighten your abdomen and buttocks, clamp your body with your hands and keep pushing down the chair. Feel the back of your arm tighten, keep it for about 15 seconds, and rest for 3 seconds before the next exercise. The suggested time is 10 ~ 15.
5, glass cleaning practice
Action content: keep a good sitting posture, straighten your arms on one side, pay attention to the slow rotation of your palms, move your hands forward, and gently move your arms up and down for about 20 times. During exercise, tighten the abdomen and buttocks, keep a gentle breath and keep the shoulders sinking. Practice alternately left and right.
Function: It can effectively exercise the deltoid muscle of the shoulder, help strengthen the shoulder strength and relieve the shoulder pressure.
6, breast enhancement exercise
Action content: keep a good sitting posture, tuck in your abdomen, clamp your arms, try to keep your forearm vertical to the ground and your upper arm parallel to the ground. Imagine holding a blank piece of paper in your elbow and keeping breathing. If you feel relaxed, you can keep your elbows clamped and move your arms up and down. The recommended frequency is 15.
Function: It can effectively overcome the attraction of gravity to the chest, exercise the upper side of the chest and the front side of the shoulder, strengthen exercise to relieve upper back pain, and play a role in breast beauty.
Magic weapon for office workers to keep fit.
Some IT workers are prone to different degrees of shoulder and back muscle pain. If measures are not taken in time, it is easy to cause diseases. The following kinds of aerobics are specially arranged for IT people.
Internet has not only changed our lifestyle, but also brought new health risks. Some IT workers are prone to different degrees of shoulder and back muscle pain. If measures are not taken in time, it is easy to cause diseases.
Take a deep breath: raise your arms and expand your chest, and do both chest and abdomen breathing. Function: Eliminate waste gas, calm nerves and eliminate brain fatigue.
Head and neck: the head makes a circle and the positive and negative directions alternate. Repeat several times every two hours. Shake your head and nod alternately. Function: It can prevent and relieve cervical spondylosis.
Shoulder:
1, you can naturally stand in a sitting position, and your left shoulder will turn forward first, repeating 10 times or so. Turn your right shoulder forward again and repeat 10 times or so.
2. The lower limbs can stand or sit with the body facing straight ahead. Lift one arm horizontally to the opposite side, bend the other arm, pull the lower arm inward to straighten the arm, and straighten the five fingers as much as possible. Function: By stretching the ligament of the shoulder, the blood circulation of the shoulder and arms can be improved, thus relieving the fatigue of the shoulder.
Waist:
1, sitting posture, with two toes resting on the fixture and hands behind your head. First slowly lean back to the maximum, then restore and exhale.
2, support with both hands, from left to right, do waist encircling action. Then, from right to left, make a waist wrap. Function: Improve the flexibility of waist muscles and relieve waist fatigue.
Do all-around beauty in fitness work
In today's fast-developing society, computers are the source of convenience and laziness. Think about how much time you spend on the computer every day. At the end of the day, it is almost a steady and steady state. Boring knocking makes our local muscles tighter and tighter, and sometimes it causes pain and physical deformation. What we are going to teach now are some simple yoga moves, which can improve the body and of course change the state. Come on, in the busy work, try to do some exercise and let your body take a deep breath with us!
Show your breasts.
Scheme: basic breathing
Method: Sit in a chair with your legs together. Hold the chair with your arms straight, close your chin and straighten your spine. First relax the abdomen, inhale through the nose, and expand the chest vigorously, so that the gas fills the chest, abdomen, abdomen, and stomach bulges; Then relax your jaw, exhale, and relax your chest, and your stomach will gradually disappear. It takes twice as long to exhale as to inhale. After exhaling slowly from the nose, hold your breath 1 ~ 2 seconds.
Note: Yoga breathing can be divided into deep breathing, light breathing and static breathing. Use different breathing methods according to the size and difficulty of the action. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds at a time.
Efficacy: tighten the chest, prevent the chest from sagging, and keep a happy and comfortable mood.
Flexible neck
Scheme: chair head pressing type
Methods: After adjusting the sitting posture, keep the spine upright and breathe evenly. Inhale, raise your right hand and hold it on one side of your head; Exhale the head to the right, relax the left shoulder and keep breathing once; Inhale again, retract your head and lower your left hand. The positions of the left and right hands are exchanged, and the opposite exercises of the same movement are performed.
Note: When doing lateral movement in a small range of the upper body, you must keep your spine upright.
Efficacy: You can use this trick to stretch the neck muscles in time, relax the brain, relieve the pressure of long-term downward bending of the spine and the tension of the shoulders at work, make the neck stand tall and beautiful, and exude a confident and elegant temperament.
Tight hips
Solution: crouch at the table.
Methods: Leave the chair that you have been relying on for a long time, stand behind the chair, with your legs 30 cm apart, and stretch your arms forward and naturally put them on the chair. Exhale, squat cross-legged on one side, hold your breath after exhaling, contract your hips, and feel your whole hips lifted. Hold this position 1 ~ 3 seconds. Relax your hips and breathe in. Practice 5 ~ 10 times.
Note: When lifting buttocks, the anus should also be lifted at the same time, so that the whole body can be refreshed.
Efficacy: OL always focuses on sitting. Hip bones accumulate a lot of pressure every day, and fat will appear on the inner thigh because of excessive relaxation. This trick focuses on OL's solid heart, wonderfully changing hip lines and enhancing leg strength.
Relax your back.
Scheme: double angle type
Methods: Feet should be shoulder width apart, toes should be forward, upper body should be pressed forward slowly, arms should be kept parallel to the ground, fingers should be clasped, the body should keep the first right angle with legs as far as possible, and arms should keep the second right angle with the body. Breathe naturally, hold for 5 seconds, inhale and restore your body to stand up straight.
Note: Breathing should be coordinated with skills, and feet should stand firm.
Efficacy: The curvature of the back is perfect in this move, which can eliminate the curvature of the back bone and relieve low back pain, backache and back strain. The unexpected gain is that when you walk, you no longer bow your waist and your chest expands.
Waist and abdomen lose weight
Solution: Stand and turn.
Methods: Stand in front of the table, hold your chest and abdomen, hold your hands tightly, turn around when inhaling, stand still for 15 ~ 30 seconds, breathe naturally, and then exhale. Do it four times left and right.
Note: When turning around, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned back as far as possible, and it is best to look at green objects and relax your eyes.
Efficacy: twisting the abdomen can stimulate the spine and various internal organs, promote hormone secretion, make the body very comfortable, keep a clear head, and re-engage in work with full spirit.