Cervical gymnastics-ten o'clock.

Many people's cervical vertebrae are not good because of some wrong habitual actions, such as the upper body is not straight when standing, the ears and shoulders are not in a vertical line. And stretching your neck to the computer for a long time will also hurt your cervical spine.

Stay away from cervical spondylosis, pay attention to three points: the first is the bone on the cervical vertebra; The second is the interosseous ligament; The third is the muscle group of the neck. Many people have cervical discomfort, which is actually not cervical spondylosis, but the function of the cervical muscle group declines. This exercise can help you increase the muscle training at the back of your neck.

Action essentials: stand with your head up, your feet together or slightly apart, your hands raised horizontally and your fingers straight. Then raise your hands to the position around 15O on your shoulders (just like the 10: 10 position of the hands in a clock) to feel the tension of the muscles behind your neck. Then, from the wrist, lift your hands down to the side (back to the 9: 15 position of the pointer in the clock) and repeat this action.

Tip: 10: 10 Doing exercise will effectively exercise all the muscles in the neck, which will help to improve the function of the cervical spine and improve the problems of the cervical spine.

Comb your hair with a wooden comb from your forehead to the top of your head and then back, and gradually accelerate. Don't use too much force when combing, so as not to cut your skin. This can stimulate scalp nerve endings and head acupuncture points, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, which is especially important for mental workers.

During the intermission of facial movement, the mouth is opened and closed to the maximum extent, which drives all the muscles on the face and even the scalp to carry out rhythmic movement. It can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.

Gnashing one's teeth "gnashing one's teeth" can pull the muscles of the head, promote the blood circulation of the head, and then play the role of refreshing the brain and enhancing memory.

Shake your head and the neck is composed of cervical joints, blood vessels, muscle ligaments and so on. Shaking your head can make these organizations move. This can not only increase the blood supply to the brain, but also reduce the possibility of cholesterol accumulation in the carotid artery, thus helping to prevent stroke, hypertension and cervical spondylosis.

Playing with the brain, sitting in a chair, pressing two ears with the palm of your hand, and tapping the brain gently with the index finger, middle finger and ring finger, you can hear the sound of drumming. Play 10 ~ 20 times a day, which can relieve fatigue, prevent dizziness, strengthen hearing and treat tinnitus.

When practicing your eyes, look out of the window every half hour 1 minute, and then blink several times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.

Stretching When the body is in a posture for a long time, the venous vessels of muscle tissue will accumulate a lot of blood. At this time, stretching will promote the relaxation or contraction of most muscles in the whole body. In just a few seconds of stretching, a large amount of congestion is washed back to the heart, which can greatly increase the circulating blood volume and improve blood circulation.

2? 7 tips for office health care

1, let's go through the motions.

Avoid meetings in small office areas and brainstorm with colleagues while walking.

If you need to take meeting minutes, please book the meeting room in a far place in advance and take your laptop to get exercise on the way back and forth to the meeting room.

Step 2 stand up and answer the phone

Standing on the phone burns twice as many calories as sitting on the phone. If you go further, you can burn 225 more calories by taking a slight kneeling action.

Step 3 drink water from a small cup

This method naturally increases the chances of receiving water from the water dispenser. If there are several floors in your office area, I suggest you go to the bathroom on different floors every time, which will definitely increase the heat consumption.

4. Put a step machine under the table.

Sit in the office, don't idle your feet. On the premise of not affecting work, the treadmill can let you burn 9 1 calorie in just 20 minutes.

5. Throw rubbish into the distance

Every day after work, there will be some office garbage such as paper and documents. Don't throw them in the wastebasket around you. Taking a few minutes to throw them into the trash can at the other end of the office building is also a good exercise.

6. Don't use MSN one day a week

Go to your colleague and tell him what you need to tell him face to face, so that you can get enough exercise while keeping close relationship with your colleague. Why not?

7. Become a fitness partner with colleagues.

Becoming fitness partners with good colleagues can increase the motivation and competitiveness of sports. You can make greater progress than exercising with friends and by yourself.

3 Office health exercise methods

1, using the steps of white-collar health exercises

The most indispensable things in an office building are steps and stairs. Steps are the best places for sports.

① Squat

Stand up straight, slightly tuck in, relax your shoulders, and put your right foot on the second step in front of you. When the right foot is pressed down, the body will move up and feel the stretching of the hip and thigh muscles. Step your left foot completely on the second step above your right foot, and continue walking up as mentioned above, two steps at a time. Keep practicing 1 min.

② Up and down

Everyone must have done the step test. The subjects stood in front of the steps and walked up and down the steps 30 times per minute according to the rhythm of the metronome. That is to say, from the preparation posture, one foot is on the steps when hearing the first sound. At the second sound, the treadmill leg is straight and the other heel is standing on the stage. Third, step on the ground first. At the fourth sound, the other foot also fell to the ground and resumed its preparatory posture. Make a ripple every two seconds (according to the rhythm of the metronome, for 3 minutes.

This is the same as the exercise and step test. Step up and down every 2 seconds, and the left and right legs rotate. After each step up and down, the upper body and legs must be straight, and you cannot bend your knees. I need you to recite the beat in your mind.

③ Climb stairs.

White-collar workers will go downstairs to cook at noon. They might as well use this time to give up the crowded elevator and choose to climb the stairs to exercise their whole body. Although a little tired, but the role of health care is very good If the floor is too high, you can choose a section. Don't be too tired to go to work in the afternoon.

④ Forward flexion

Stand upright on the steps, raise your arms at your sides, bend your upper body later, then bend forward, keep your knees upright, and touch the ground with your hands for several ranges, then gradually extend your hands to the next step and touch it.

⑤ leg press

Stand sideways on the steps, with one leg up on the steps, toes hooked tightly, hips spread out, feet supported to squat down, and heels not lifted. The upper body is pressed down by leg press's side, and then the feet are exchanged for practice.

6. Run!

Run up the steps in two steps. This will help students push back and improve their leg strength. In practice, interval training method can be used, that is, after a fast run, the interval time of slowly descending the steps is generally 3-5 minutes, and then the second run is carried out, so that three trips are a group, and one * * * 2-3 groups. The rest time between groups is 6-8 minutes.

2. Use chairs for white-collar healthy exercise.

Chairs are the most common thing for office workers. It is really a wise choice to sit and exercise while working.

① Sitting posture

Sitting correctly, 1 min can consume 2 calories, and can maintain a tight abdominal line. The best sitting posture for office workers is: sitting in a chair with knees bent 90 degrees. Sit forward a little, so that there is a certain space between your knees and the chair, so as to ensure that your calves will not be squeezed by the chair. Spread your feet to hip width and lie flat on the ground. Tighten the abdominal muscles, support the back upright and keep the pelvis level. Hold your chest out and contract inward under your chest. Keep your shoulders and hips in the same vertical plane. Relax your shoulders and hang your arms naturally and comfortably at your sides. Keep your neck as straight as possible, your chin as straight as possible, and retract slightly, so that your ears and shoulders are on the same vertical plane.

② Breathing

Take a deep breath, press your shoulders and stay relaxed. Exhale completely and contract the abdominal muscles. Take a deep breath and push the air out of the body with your abdominal muscles when you exhale. Keep your posture while taking a deep breath 1 min.

③ Stretching

Sit upright, put your hands behind your head and your thumb on the lower end of your skull. Take a deep breath and open your elbows at the same time. Stretch as far as possible to the outside, just like a butterfly spreading its wings, and feel the tightness of the scapula and the stretching in front of the chest and shoulders.

Exhale, swing your elbows forward at the same time, close them in front of your cheeks and feel the stretching behind your shoulders and upper back. Repeat the opening and closing of elbows, take a deep breath and release the tension in the upper back, chest and shoulders.

④ Chest enlargement

Sit in the right posture and relax your shoulders. Arms are naturally vertical to both sides, palms facing each other. Hands clasped at the lower end of the back. Tighten your abdominal muscles and keep your back straight. Inhale and exhale, rest your shoulders on your back and clamp your back. At the same time, raise your hands and stretch your chest and shoulders. Keep your posture, inhale and exhale, and at the same time hold your hands up to each other and stretch further.

⑤ Wave

Using the keyboard for a long time is easy to make your wrist tired, and waving your hand can make your wrist flexible. The arms are naturally perpendicular to the side, the left arm is straight and lifted up from the side, the palm is up, and the arm bow is on the side of the body, feeling that the ipsilateral trunk is stretched. Keep your posture and keep stretching. Swinging the wrist can exercise the wrist and improve its flexibility.

⑥ distortion

Turn the waist to the right, and at the same time drive the elbows and shoulders to the right. Put your left hand on the outside of your right thigh. Keep your hips still and your toes pointing straight ahead. Keep this posture and feel the stretching of your spine. Turn right to your neck and look back from above your right shoulder.

4 office MM health care beauty tea

Gouqi tea is recommended by people with dry eyes: Gouqi tea can improve eyesight, strengthen bones and muscles, and improve fatigue, especially for eye fatigue caused by long-term use of computers. When preparing, only a dozen medlars are needed, which will be effective if brewed with hot water and often drunk for two months.

Chrysanthemum tea: Chrysanthemum has the function of clearing liver and improving eyesight, and has certain curative effect on eye fatigue, headache and hypertension. After lunch every day, brew with five or six chrysanthemums and drink for three months. Add a little honey when brewing, and it tastes better!

Green tea is recommended by people with dull skin: it is the most talked-about health drink in recent years, because it contains powerful antioxidants catechol and vitamin C, which can not only scavenge free radicals in the body, but also make the accessory kidney cortex secrete hormones against stress. Of course, a small amount of caffeine contained in green tea can also stimulate the central nervous system, so it is best to drink it during the day to avoid affecting sleep.

Cassia seed tea recommended by people with big pores: Cassia seed has the functions of clearing away heat and improving eyesight, nourishing brain marrow, calming the liver and benefiting qi, and benefiting bones and muscles. People with constipation drink it after dinner, which is very effective in treating constipation.

Eucommia ulmoides Tea: Eucommia ulmoides has the function of strengthening bones and muscles, and has certain curative effect on backache caused by sedentary.

The best health care method in the office is to drink water to detoxify.

It is best to drink 2 liters of water every day.

Lin Meng is an employee of a company who spends at least 6 hours in front of the computer every day. Colleagues in the office found that Xiaolin was full of energy every day at work and rarely felt tired. Kobayashi, on the other hand, admits that she has no secrets, and drinking water often is her important habit.

"It is best to drink 2 liters of water every day. Generally speaking, drinking water can refer to your weight. " According to the health care doctor, each 1 kg body weight can correspond to 30 ml water. If you weigh 60 kg, you'd better add 1.8 liters of water every day. Just drink a cup of boiled water every morning. Besides, you can't wait until you are thirsty. When the thirst signal appears, your body is seriously short of water. It is best to drink 300ml of water every 1- 1.5 hours.

In the human body, water accounts for an absolute proportion. Drinking clean water can effectively alleviate and dilute toxins and reduce body absorption. If the water accounting for 70% of the human body can be kept clean and purified, the cells of the human body will have a healthy living environment, which can promote the improvement of their own immune function and prevent problems before they happen. Therefore, timely and appropriate drinking water is of great significance for promoting human metabolism and ensuring health.

At the same time, supplement trace elements.

The best water is natural mineral water rich in trace elements. However, most office workers mainly use bottled water, so they need to supplement trace elements when drinking water, especially some tea leaves. Green tea, black tea, oolong tea, chrysanthemum tea and all kinds of scented tea all contain trace elements, which are also good products for detoxification and beauty.