The strain of waist muscles and back muscles is a problem that every office worker will encounter. If you want to live a healthy day, you can not only pay attention to sitting and standing in the office building, but also do decompression exercise before going to bed after going home.

Section 1: Rub your nails.

Bend the index finger, middle finger and ring finger of both hands at 45 degrees, and massage the head back and forth with the nail end 1-2 minutes. It can strengthen blood supply to the brain, strengthen brain cells and promote sleep.

In the second quarter, the thumb rubs the ear.

The thumb side of both hands is close to the lower end of the front ear, from bottom to top, from front to back, rubbing the ears hard 1 to 2 minutes. It can dredge meridians, clear away heat and soothe the nerves, and prevent hearing loss.

Rub your hands in the third quarter.

Keep your palm close to your face and slowly rub all parts of your face at a speed of twice a second 1 to 2 minutes. It can dredge facial meridians, promote sleep, prevent wrinkles and relieve mental fatigue.

In the fourth quarter, rub your shoulders with your hands.

Rub the neck and shoulder muscles with both hands and palms at a speed of twice per second, focusing on the back and sides of the cervical spine. 1 ~ 2 minutes. It can relieve fatigue and prevent neck and shoulder diseases.

Section 5: Massage the chest and back.

At the speed of twice a second, the thumb side of the palms pushes the chest from top to bottom, focusing on the chest and waist, which can dredge the viscera and meridians.

Section 6 palm push leg.

Hands opposite, close to the upper end of the lower limb, push the lower limb 1 min from top to bottom at the speed of 1 time per second, and then push the other lower limb 1 min in this way.

Section 7 Exchange and rub your feet.

Rub all parts of the left back with the right palm, then rub all parts of the right back with the left palm, then rub the left heart with the right heel, and then rub the right heart with the left heel for about 2 to 3 minutes. This method can eliminate foot fatigue and connect yin and yang meridians.

Section 8 Cross your hands and rub your stomach.

That is, the palms overlap and cling to the abdomen, and continuously rub all parts of the abdomen at a speed of 1 2 times per second, focusing on the navel and its surroundings for 2 to 3 minutes. This method can strengthen the spleen and stomach, and promote digestion and absorption.