Raise your arm, touch the shoulder blade on the other side of your body from the back of your head, then gently hold your elbow with your other hand and stretch in the opposite direction. This action can also be done while sitting.

2. stretch your knees.

Sit up straight, lift your legs, bend your knees and grab your knees. Keep your legs as close to your chest as possible and keep this posture 10 second.

Touch your toes

When sitting, straighten your legs, then bend down and touch your toes as much as possible.

4. Ballerina

Raise your arms above your head and extend in the opposite direction. Remember to keep your back straight.

Step 5 clap your hands behind your back

Put your hands behind your back, palm to palm. Then push your chest forward as much as possible, just like threatening your colleagues. Hold this position for 5 seconds.

6.i don't know.

Lift your shoulders at the same time. Hold for 5 seconds, then relax. When you put down your shoulders, say "my hen".

7. Shake your head gently

Tilt your head and turn your neck from left to right. Remember to slow down.

8. "Reach into the sky"

Cross your hands, palms up, straighten your arms, and try to touch the ceiling for 5 seconds.

9. "Erlang legs press knees"

Put the calf on the thigh of the other leg, slowly press the knee down and stretch the gluteus maximus. When you are in leg press, remember to exhale slowly.

10, neck terminator

Hold the head on the other side with the palm of your hand, and gently press it down toward the shoulder. Please remember, be gentle! The ear doesn't really have to touch the shoulder, just move a few inches.

1 1, "Proposal" style

Kneel on one knee and bend the other, as if to propose to a colleague. Slowly lean forward with your upper body for 5 seconds, and repeat with your other leg.

12, Exploring the Sky

As in the previous action, bend your knees, keep one leg and thigh parallel to the ground, and extend the other leg backward for support. But this time, please look up at the sky and reach for it. This action is very beneficial to exercise your abdominal muscles.

13, "small teacup"

This action is the same as the lower limb action of the last action, but now, the right hand is placed on the waist, and the left hand is raised, stretching up first and then slowly stretching to the right.

14, handshake type

Hold your hands tightly, straighten forward, and then slowly turn to yourself until you feel a little sore in your wrist. Hold for 5 seconds and repeat 3 times. Then cross your fingers outward with your palm and straighten them back and forth until you feel the stretch of your wrist.

15, one-arm hug

Grasp the right scapula with the left hand, grasp the left elbow with the right hand, and slowly pull to the right shoulder. Repeat with the other arm.

Extended data:

Nine common diseases in office and their prevention methods

1, back and joint pain

Precautions: Get up at least every half hour to walk around the office or do some relaxing exercise.

Make sure that the workplace allows you to maintain the correct posture without going near or far from the monitor.

2, dry eye syndrome

Prevention: When working on the computer, it should be level with the line of sight, and the lighting should not make the eyes tired.

Air-conditioned air should not directly enter the face.

Every 20 minutes, try to look at distant objects and actively blink to wet the mucosa.

Do simple eye exercises at least once a day.

If your eyes are still dry, please use special moisturizing drops.

3. Influenza

Prevention: Avoid shaking hands during the epidemic.

In the cold season, if possible, try to drink vitamins all year round.

Pay attention to the ventilation in the office.

4, varicose veins

Prevention: don't wear high heels often (it is best not to exceed 2-3 hours a day).

Don't sit with your legs crossed.

Regular massage is also good. If not, at least lie down after a day's work and make a "knee up" posture.

5. Carpal tunnel syndrome

Prevention: put the computer on the keyboard and try to see if it is comfortable to use the mouse: don't hang your hands on the table.

If you still feel pain or tingling, you need to put down your hand to restore blood flow and stretch your wrist.

6. Chronic fatigue syndrome

Prevention: Take more outdoor walks, and it is best to leave the city several times a week to enjoy nature.

Starting to receive a little scented tea at night will help calm the nervous system.

7, digestive system diseases

Prevention: set the eating time. (Drink 2-2.5 liters of water at most every day).

Replace harmful office food with healthy fruits and vegetables. The most important thing is to remember some fruits, such as bananas, mangoes and grapes.

And pomegranate, which has a high sugar content.

8. Depression

Prevention: If you don't get the pleasure of participating in the training, please give up temporarily. Give yourself a good book to relax.

See more real friends than virtual friends. Social networks will increase oppression.

9, allergies and respiratory diseases

Prevention: Open the window as often as possible. Air conditioning can't replace fresh air.

Pay attention to changing the filter in the technology regularly.

Fifteen office stretching exercises-Phoenix. com

Several diseases that office workers are often prone to-Baijiahao