Why do you get cervical spondylosis when you sleep on the table at noon? 1. Sleeping on the table for a long time has a great influence on the cervical spine. This posture makes the neck lean forward, which is contrary to the normal physiological curvature of the cervical spine. For a long time, it will easily lead to cervical deformation and neck muscle fatigue, which will lead to cervical spondylosis.
2. Sleeping on your stomach will also affect breathing, blood circulation and nerve conduction. After waking up, symptoms such as dizziness, dizziness, tinnitus and numbness of limbs will appear.
Office workers can bring their own folding beds when they sleep at noon. But without such conditions and environment, how can we ensure the mental state in the afternoon without sleeping at noon? In fact, we can use our spare time to do office sports, which can not only effectively prevent cervical spondylosis, but also make the whole person energetic and kill two birds with one stone.
7 recommended office aerobics: 1. Tilt forward and backward.
Hands akimbo, head up and back, inhale at the same time, eyes looking up at the sky, pause for a minute. Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times. The essence of action is: stretch, relax and slow, so as not to feel uncomfortable.
Raise your arms and turn around.
First raise your right arm, palm down, look up at your palm, turn left slowly, and stop for a minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated.
Rotate left and right.
Hands akimbo, first slowly turn your head to the left and inhale into your chest. After straightening your right neck, pause for a minute, then slowly turn to the left and exhale at the same time. After straightening your left neck, stop for one minute. Do this repeatedly and alternately four times.
4. Stretching of back support
Stand up straight, put your feet together, hold your hands behind your back, spread your shoulders back, raise your arms as straight as possible, tilt your head back, pause for 5 seconds, and repeat the exercise 10 times.
look into the sky
Take an upright posture, with hands hanging down, feet shoulder-width apart, slowly raise your head, look up at the sky, keep your eyes on a target as much as possible, and keep this posture for about 15 seconds.
shake one's head
Shake your head forward, backward, left and right in turn. Shake your head like this for a week, then shake it in the opposite direction. Do it left and right 10 times.
Compete with each other
Cross your hands with your fingers, put your palms behind your neck, push your neck forward, and your neck will be straight. These two forces are in opposite directions. At the same time, turn your head left and right five times. Relax and do it again after a pause.
Teaching you office calisthenics without time for exercise is the same problem that many office workers encounter. Not exercising is very harmful to the health of office workers. So today, Bian Xiao will introduce two sets of health exercises for office workers. You can take care of your health easily with little space and time! Isn't it exciting? Then study together quickly!
The most indispensable things in an office building are steps and stairs. Steps are the best places for sports.
1. Squatting
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.
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.
climb the stairs
Many times, even on the second floor, many office workers use the elevator instead of the stairs. But in fact, as long as you can use this time to exercise, you can easily exercise and ensure your health! However, you must know how long it takes to climb the stairs, so as not to tire yourself out and not do a good job in the afternoon.
Bend forward
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.
Step 5 lift your legs
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.
run
Run up the steps in two steps. This will help students push back and improve their leg strength. In practice, the interval training method can be used, that is, after a fast run, the interval time for slowly walking down the steps is generally 3? 5 minutes, and then run the second trip, so that three trips are a group, one ***2? Group three. Intergroup break time 6? Eight minutes. I have seen who is suitable for office aerobics, and I have also seen:
1. Office aerobics
2. Healthy exercise
3. Office staff health
4. What fitness exercises are suitable for middle-aged and elderly people?
5. Healthy exercise before going to bed