1. Before standing in a chair, your feet should be shoulder width apart, put your hands on the back of the chair, spread your chest, press your back down, take a deep breath, hold it for a few seconds, and repeat it many times.

2. Stand, put your hands and fingers crossed behind your head, try to keep your head upright, stretch your arms up and down for a few seconds, and keep the same movement in the opposite direction and repeat it many times.

3. Spread your legs, with your arms in a bow posture, twist with your body as much as possible, and hold 10- 15 seconds in each direction.

4. Straighten your back, sit in front of the chair 1/2, hold the back of the chair with your arms straight, and lift your legs alternately. Do 10- 15 times on both sides, and pay attention to leg stretching.

5. Open your legs, such as shoulder width, straighten your legs, lean forward, straighten your back, hold your knees with your arms straight, and keep this action for a few seconds. Repeat many times.

6. Put your hands together, keep your arms straight, spread your feet slightly, expand your chest, expand your shoulders, lift your chin slightly, and keep breathing evenly.

7. Straighten your back, 1/2 Sit in front of the chair, with your head as close to your shoulders as possible, and stretch your side neck for 10 second. Do the same action in the opposite direction and repeat it many times.

8. Standing posture: put your right leg on the back of the chair, keep it parallel to the ground, hold your right ankle with your left hand, lean forward with your right hand akimbo, slowly twist it to the right, and keep the posture for a few seconds and repeat it many times.

2, sedentary harm to the body

1. Eyes: The most common computer disease of eyes is dry eye. On the one hand, people pay too much attention to the computer screen at work, expose their eyes for a long time, lack eyelid lubrication when blinking, and subconsciously reduce the number of blinks, resulting in dry eyes and serious corneal damage; On the other hand, the light spots on the computer display screen have also caused some irritation to the eyes, making the eyes at home dry and uncomfortable. In this regard, people can consciously increase the number of blinks to lubricate their eyes, or use eye drops to relieve eye dryness and fatigue; Every hour, you need to take your eyes off the computer and look into the distance. Of course, you can also put a pot of green plants next to your desktop computer to help you reduce the irritation of computer screen light to your eyes anytime and anywhere.

2. Hand: The most common computer disease of hand is mouse hand. When using a computer, the hand holding the mouse keeps a posture for a long time, which easily causes the index finger and middle finger to be stiff and numb, and the thumb muscles are weak. The wrist is also stiff, tired and sore due to pressure, and even the whole forearm is sore and tired, showing a feeling of extreme imbalance with the other hand. In this regard, people can hold the wrist of the hand using the mouse with one hand, gently shake the hand of the edible mouse, or sit up straight, and naturally and slowly make fist-clenching, finger-opening, fist-clenching and finger-opening, and repeat them several times, which can promote the blood circulation of both hands and relieve acid swelling fatigue.

3. Legs: office white-collar workers are sedentary and their legs bend their knees for a long time. In the long run, it will cause stiff knees and poor blood flow in the legs. In severe cases, the leg will be swollen due to congestion, which will seriously affect the aesthetic feeling of the leg. In this respect, people pay more attention to leg massage in the office. First, you can put your hand on the knee of your leg and rub your knee clockwise, then rub your knee counterclockwise in the opposite direction. If possible, people sit up straight in the chair, then lift their legs straight, keep their posture for 30 seconds, relax and repeat the action. This method can not only relieve the fatigue and swelling of legs, but also help to reduce leg fat.

4. Waist: People often bend over for temporary comfort. In the long run, hunchback will follow, affecting people's whole spiritual temperament. In this regard, office white-collar workers can sit up straight, with their backs close to the back of the chair, their hands on both sides of the chair behind their hips, their heads held high and their shoulders stretched back 10- 15 minutes, three or four times a day. Work as close as possible to avoid people's involuntary hunchback. Of course, the easiest way is to stretch occasionally, so that the whole body, including the back, will be very comfortable and the work efficiency will be improved accordingly.