Office workers can relieve muscle aches and exercise with certain skills. Exercise can improve the body's resistance, and exercise can relieve our mood. Keeping healthy is the first essence of exercise. Now share the skills of office workers to relieve muscle soreness.

Office workers relieve muscle soreness aerobics 1 First, head movements.

1, the feet are slightly wider than the shoulders, one leg is bent, and the other leg is upright. Lift one arm and put it on the opposite ear, gently pull down the head to stretch the neck muscles, and focus on the upright leg.

2. Stand back and forth with your feet, knees bent on your front legs, center of gravity between your legs, arms hanging straight, shoulders sinking, head stretching forward, and stretching your neck muscles; When the lower limbs are still, turn your head to the side of bending your legs, close your jaw, put your arms at your waist and turn your upper body with your head.

Second, shoulder movement.

1, the feet are slightly wider than the shoulders, one leg is bent, the other leg is upright, and the center of gravity is between the legs. Bend your arms behind your head with both hands, pull them up, pull your upper arms down to one side of the bent legs and look down; Stand with your legs straight, your arms straight up, your hands clenched, your head held high, and your abdomen closed.

2. Standing or sitting, with the body facing straight ahead, one arm raised horizontally to the opposite side, the other arm flexed, and the straight arm pulled downward and inward.

Third, waist movement.

1. Stand with your feet shoulder width apart, with one arm raised and the other arm drooping. Stretch your body sideways, keep your upper arms outward as far as possible, and hold your head up and chest out.

2. Stand upright with your legs together, keep your hands apart backwards (you can hold the wall), bend your head and trunk backwards, hold your head up and chest out, and relax your shoulders; Keep your lower limbs still, bend your head and trunk from back to front, and bend your head.

Fourth, finger movement.

Keep your upper body upright, chest out and abdomen in, stretch your arms forward, once up and down, tilt your forearm wrist, hold it with your upper hand, and gently pull it inward, then the four fingers extend from the little finger to the upper index finger in turn.

Note: All movements should be based on the individual's physical condition to master its amplitude, speed and intensity.

Aerobic exercise for office workers to relieve muscle soreness II. Fitness strategies of office workers

First, the healthy use of the mouse

1. When using the computer, the height of the keyboard and mouse on the computer desk should be lower than the elbow height when sitting, which is beneficial to reducing the damage to the tendon sheath of the wrist when operating the computer.

2. When using the mouse, don't suspend your arm to reduce the pressure on your wrist. When moving the mouse, don't use wrist force but try to rely on arm force to reduce the stress on the wrist.

3. Don't knock the keys of the keyboard and mouse too hard, and relax the force moderately.

Second, Bell shrugged.

When practicing, you can hold two books in front of you with your legs about shoulder width apart. Looking ahead, your arms and legs will naturally be straight. Concentrate your thoughts on your shoulders, lift them hard first, and then shrug them back; Shoulders hang down and return to the preparation action, that is, use the weight of the book to make the shoulders swing back and forth greatly.

Third, the horizontal lift before load alternation.

When practicing, stand your feet naturally, straighten your legs naturally, put heavy objects in front of your body with your hands about shoulder width or slightly wider than your shoulders, and straighten your arms naturally. Look straight ahead, chest out and abdomen in. Put two hand-held weights on the side of your body, and then pull your right arm up to shoulder height; After lowering the right arm, pull the left arm to shoulder height and continue training.

Fourthly, the load-bearing side is lifted horizontally.

When practicing, stand your feet naturally, straighten your legs naturally, put your palms on the side with heavy objects, straighten your hands naturally, look straight ahead, chest out and abdomen in; Focus your attention on the deltoid muscle and use the strength there to lift the weight horizontally from one side of your body to both sides. When your arms are raised to shoulder height, you can pause 1 to 2 seconds. Then slowly put down your arm and restore it.