Efficacy: relax the spine that becomes stiff and tight after sitting for a long time.

Main points: Hold the stool firmly, stand on the ground with your left leg and step on the stool with your right leg, so that your thighs and calves stand at a 90-degree angle. Keep your back straight and hold your right knee with your left hand. Slowly twist the cervical spine and lumbar spine to the right side of the body and look behind the body. Hold for 30 seconds and do it alternately for 3-5 times.

Tip: When turning right, hold your waist with your left hand to keep balance, or hold the table behind you with your fingers to reduce the difficulty. According to everyone's height, you can also put books and dictionaries under your fingers to adjust the height.

Step 2 soothe back muscles

Efficacy: relax the back muscles and relieve the fatigue of sitting at the desk for a long time.

Main points: Stand upright with your legs shoulder width, hold your hands and fingers crossed behind your back, open your shoulders, and lean back to the limit as far as possible. Hold 10- 15 seconds.

Tip: Keep your body balanced when leaning back, support your neck, and don't lean too far back to cause discomfort.

Step 3 exercise your back

Efficacy: Relieve back fatigue and stretch shoulders.

Key points: Hold the back of the chair, press down and straighten your legs, so that your body and legs are at a 90-degree angle. Look ahead. Hold 15-30 seconds.

4: Prevention? Mouse hand?

Efficacy: relax shoulders and back, especially prevention and treatment? Mouse hand? It's good.

Main points: Sit up straight, keep your back straight, touch your left scapula with your right hand from behind, hold your right elbow with your left hand, and take a deep breath. Hold 15-30 seconds, and do it left and right alternately twice.