For people who sit in the office all day, cervical spondylosis and low back pain are the most common. Once they don't pay attention to physical exercise, they are often healthy. Today, I brought the gospel to these friends and taught them to do physical health care in the office. The following sports are relatively easy to learn. Seven actions make you adapt to the office, and everyone will learn from me.

Action adapts you to the office.

Chest, exercise: sitting in a chair, naturally on both sides, and flour. By inhaling, gently improve the direction of chest muscles entering the ceiling, and pay attention to keeping the eyes parallel to the ground chin. Hold this position 10 seconds to relax. Repeat the same action for 5 to 10 times.

Shoulder blade recovery action: keep the above chest-lifting action, but change the hand to fork shape, and recover after the arm is reversed, and the chest can feel the stretching force. Hold for 10 second, relax and repeat this action for 5 to 10 times.

Take Pakistan as an example: keep chest out, chin is parallel to the ground, and then chin, head and neck recover inward, not downward, but parallel to the ground. Hold this position 10 second, relax and repeat. Tip: Put your fingers on your lips to help your head move in the right direction.

Cervical flexion: It is still dominated by chest-lifting, and the head is slightly tilted, just like giving people a wedding effect, until you feel the stretching feeling at the neck joint. Hold 10 second, relax, and then repeat 5 to 10 times.

Muscle strengthening of back, neck and scapula: to strengthen this "diamond" muscle strength area, you only need to restore the shoulder recovery action and another posture. Stand upright, fingers and hands are fixed on the brain, and shoulders are as close as possible after elbows are closed. Hold 10 second, and repeat 5 to 10 times after relaxation.

Diamond movement: stand upright, with your hands behind your back, and try to maximize the scapular muscles. Hold 10 second, relax, and repeat 5 to 10 times.

Corner chest expansion: face the corner, keep shoulder height, hold the wall, then tilt the wall, then tilt the corner to stretch the chest muscles, and hold for 15 seconds or more until you feel the muscles relax. Tip: Increasing or decreasing the height of the palm can change the stretching position and strength of the chest.

Today, I introduced my friend to the office for exercise. These seven tricks make you adapt to the office. As long as you master sports, you can realize your dream of fitness. But the office is limited, so friends should pay attention to their work and have a rest. They won't affect their work. I'm sure it doesn't matter. Your physical condition will definitely improve.