The simple action of office workers to relax shoulder calisthenics, many people will do some appropriate exercises to ensure their health. Through the simple movements of shoulder calisthenics, they can alleviate the problems of backache, stiff neck and shoulders, mental stress and so on. Next, I will take you to understand the simple movements of office workers to relax shoulder aerobics.

Simple actions of office workers to relax shoulder calisthenics 1: stand with your chest out, your feet are parallel to your shoulder width, and your shoulders are arched upward as much as possible, and do it for 20 times as a group; Or the two shoulder blades should be as close as possible to the middle of the spine, stop for a while, and then relax, 20 times as a group, and you can do 2 or 3 groups.

Mental workers who often bend their heads at their desks should also pay attention to exercising their neck, shoulders and back muscles. The simple way is to lower your head, raise your head, turn your head left and right, and do a loop action on your shoulders. Regular push-ups, pull-ups, rope climbing, swimming and other sports activities are very beneficial to the development of shoulder and back muscle strength, and can also make the tired shoulder and back muscles recover effectively, which is very useful for preventing neck and chest diseases.

People with mild scoliosis, hunchback and other spinal diseases can pay attention to the following points.

(1) On the horizontal bar, hang rings for about 3 ~ 10 minutes at a time, and swing back and forth, left and right or turn around at the same time. After finishing one group, take a break before doing another group.

② For patients with severe symptoms, the waist can be fixed with leather waist, and the arms can be pulled by hanging on the parallel bars, during which the swing should be increased.

③ Do some hard work, exercise the muscles and ligaments of the back, and ensure the normal position of the spine.

④ Keep the spine in a good physiological position, pay attention to chest posture when sitting and walking, sleep on a hard bed, and squat down before lifting heavy objects to avoid damaging back muscles.

Tips: These methods can not only exercise other parts of the body, but also correct spinal diseases to varying degrees, which is conducive to restoring health.

Two simple movements for office workers to relax shoulder calisthenics 1, down dog style

When you come home from a hard day's work, if you can only do one yoga movement, it's dog pose. It stretches the whole body, exercises muscles in many parts of the body, and makes some blood flow to the brain.

Practice: the body is inverted "V". Hands forward, on the floor, hips high, legs hip width. Wipe your hands on the ground, walk forward and control your breathing at the same time. Keep stretching for 30 to 60 seconds.

Suitable for: office workers with sore shoulders and neck, heavy numbness in their feet and constant typing with their fingers and wrists.

2. Yamagata

Mountain yoga helps you open your chest and back and fully relax your muscles.

Exercise: Take a comfortable stance, with your feet hip-width apart, your hands above your head, and your palms pointing to your heels.

Suitable for: office workers who often sit in front of the computer with backache.

3 fish style

Fish pose is an excellent soothing posture, releasing the pressure accumulated in the neck, throat and head, helping to expand the chest muscles and open the lungs.

Exercise: Lie on your back, hook your toes and stretch your legs forward. Put your hands under your hips, support your body with your elbows and arch your back. Put your head on the ground and let your elbow bear the weight of your body. Take a deep breath and hold 15 to 30 seconds.

Suitable for: tired and anxious office workers.

Step 4 stand forward and bend over

Standing, leaning forward and bending down is a soothing posture to relieve depression. Because of the addition of arms, the shoulders are deeply stretched when bending forward.

Practice: stand, feet and hips are the same width, and the upper body slowly leans forward. In order to relieve the pressure on the back, the knees can be slightly bent. Touch the ground or grab your ankles with your hands. Stretch your body from top to bottom, and when you grab your ankle, stretch your body slightly.

Suitable for: people who sit in the office all day. This posture will balance your lack of activity during the day, bring blood back to your brain and stretch your legs at the same time.

5. Neck stretching

Neck stretching can be done anytime and anywhere.

Practice: sit cross-legged, turn your head to the right, and extend your left arm to the left side of your body to touch the ground until you feel the left side of your neck fully extended. Take a few deep breaths. Then turn your head to the left and repeat the exercise in the opposite direction. You can also stretch your neck when practicing mountain yoga. Methods Turn your head to one side and bend your elbow on the same side to extend your head.

Suitable for: people who stare down at the keyboard and mobile phone and cause neck discomfort.

6, cat and cow style

Cat-cow style helps to relieve headaches, open the back and stretch the spine.

Practice: Kneel on the ground, support the ground with both hands, keep your hands and feet shoulder-width apart, and keep your eyes on the ground. When inhaling, the abdomen tightens, like yawning, and the ribs remain tense, like a cat. When exhaling, arch your back and hold your chest like an ox. Repeat three to five times and pay attention to breathing.

Suitable for: people who always lean forward at work. This posture is just the opposite, which helps the spine to return to the middle position.