White-collar workers or civil servants who work in the office often have some health problems of neck, shoulders, waist and legs due to long-term computer or desk work and lack of exercise. Besides regular physical exercise, it is also effective to do some exercise in the office every day.

neck

Causes: Working at a desk for a long time makes the cervical spine in a state of fatigue and the posterior cervical muscles in a state of rigidity, which leads to chronic strain of the cervical muscles, thus developing into an important cause of cervical spondylosis.

Methods: the head moves around the ring from front to back, then from back to front, clockwise and counterclockwise alternately. Then, shake your head and nod alternately from top to bottom. Repeat several times every 2 ~ 3 hours. Move carefully, slowly and gently.

Function: It can prevent and relieve cervical spondylosis.

shoulder

Cause: Sitting posture for a long time, the shoulder muscles are in a state of tension, which is easy to oppress blood vessels and lead to insufficient blood supply.

Method: Stand naturally or sit on a stool. First, wrap the left shoulder forward and repeat for about 10 times; Repeat the same action on the right shoulder for about 10 times. The body faces straight ahead, the left arm is raised horizontally to the opposite side, the five fingers are as straight as possible, the right arm is flexed, and the arm is extended downward. Then change your right arm and lift it horizontally to the opposite side. The method is the same as the left arm, and this is done alternately for about 10 times.

Function: By stretching the ligament of shoulder, the blood circulation of shoulder and arms can be improved, thus relieving the fatigue of shoulder.

waist

Reason: Sitting for a long time, the back muscles can't get the necessary activities, and the lumbar pelvis bears the whole body weight for a long time, which will lead to the decrease of the elasticity of intervertebral disc tissue and the hyperosteogeny of the spine.

Method 1: Sit on a stool, put your toes against a fixed object, put your hands behind your head and put them on the opposite shoulder. First slowly lean backwards to the maximum, and then recover, about 10 times. Support with both hands, waist turns from left to right, then from right to left, and so on, alternating about 10 times.

Function: Improve the flexibility of waist muscles and relieve waist fatigue.

Method 2: Stretch your hands upward and do stretching. Repeat every few minutes.

Function: It can accelerate blood circulation, stretch the muscles of the whole body, eliminate the excessive tension of the waist muscles and correct the excessive forward curvature of the spine, which has a good health care function.

leg

Causes: Sitting for too long, the lower limbs continue to flex and lack activity, the tension and contraction of leg muscles will be reduced, and venous blood will not return smoothly. Over time, there will be congestion in the veins of lower limbs, which is easy to suffer from varicose veins of lower limbs.

Method: Sit on a stool, with the toes of one foot touching the ground, and then lift the heel and put it down. Repeat this for 30 ~ 50 times.

Function: Promote venous blood return of lower limbs and prevent varicose veins of lower limbs.

hips

Reason: sitting for a long time, the venous plexus near the rectum is prone to congestion and hemorrhoids.

Methods: Lift the anus upward, then relax and lift it upward, that is, shrink the anus. This is repeated about 50 times. This action can be done while sitting, standing or walking.

Function: Promote local blood circulation in anus and effectively prevent perianal diseases such as hemorrhoids.