Office workers with sedentary shoulder pain recommend shoulder aerobics. Before strenuous exercise, you must do enough warm-up exercise. Many people choose this sport when they lose weight. A full state is more conducive to us to actively meet life. Some sports are not suitable for everyone. Let's take a look at the recommended shoulder aerobics knowledge for office workers with sedentary shoulder pain.

Office workers are sedentary and have shoulder pain. Shoulder aerobics 1 1. Keep your body upright, with your side facing the table edge or windowsill, support the desktop or windowsill with one hand and keep your elbows straight. Fix the other hand, take a small step forward, move forward, and keep the arm supporting the desktop still, so that the shoulder joint can be stretched passively. Then switch to the other side to do the above action.

2. Stand back against the edge of the table or windowsill, hold the edge of the table or windowsill with both hands, keep your hands and upper body still, and bend your elbows. Bend your knees and squat, so that the shoulder joint can be passively lifted forward or upward.

3. Keep one arm away from the table or windowsill, stand facing the table or windowsill, straighten your arm and put your hands on the table. Keep your hands and upper body still, bend your knees and squat down, so that your shoulder joint can be passively lifted forward and upward.

4. Stand sideways about one arm away from the table or window sill, with the upper arm straight, palms on the table or window sill, hands still, kneel down, and the upper body slightly leans inward, so that the shoulder joint is passively abducted.

5. Stand by and bend your elbow, put your left hand on the inside of the door frame, keep your forearms still, and rotate your body to the left, so that the shoulder joint is passively rotated internally.

6. Stand by and bend your elbow, put your left hand on the outside of the door frame, keep your forearms still, and rotate your body to the right, so that your shoulder joint rotates passively outward.

Office workers sit for a long time, shoulder pain, shoulder aerobics 2 1, and one side presses the wrist.

Lie on your side and hold your wrist tightly before pressing down.

Hold 15 second, repeat 3 times.

Step 2 stretch behind your shoulders

Gently pull your elbow behind your back.

Hold 15 second, repeat 3 times, and change hands.

3, arm lateral pressure scapula extension

Press your arms on your chest.

Hold 15 second, repeat 3 times, and change hands.

4, pectoralis major stretching exercise

Elbow close to the door frame and stretch your shoulders.

Hold 15 second, repeat 3 times, and change hands.

5, towel stretching shoulder movement

Pull the towel behind your back.

Hold 15 second, repeat 3 times, and change hands.

6, shoulder joint capsule stretching exercise

The arm droops naturally without exertion, and then turns the arm.

Turn for 30 seconds, repeat twice and change hands.

I suggest:

Of course, it is impossible to achieve good fitness results only by these small moves. Of course, if you want to be healthier, you still need to do more real fitness exercises. If you have time, running outdoors, climbing mountains or going to the gym for running and doing aerobic exercise are the secrets of health and longevity.