Office chair fitness method, moderate exercise is conducive to promoting blood circulation and relieving physical fatigue. How should sedentary office workers exercise in the office? Let me give you a brief introduction to the office chair fitness method.

Office chair fitness method 1

If you have time and have a chair around you, experts suggest that you can do the following chair fitness:

Relax, sit up straight in the chair, and your arms droop naturally. First lean forward, then turn left and right, then turn left once from right, and turn in the opposite direction for the second time, three times each;

When your arms reach your body, cross your fingers, palms outward, and stretch your arms back as far as possible to spread your chest. This position is still for 3-8 seconds.

People sit at the front end of the chair, their legs bend forward, their hands support both sides of the chair seat, and try to stretch their waist and chest;

Sit in a chair, twist your upper body, turn left first and then right, and turn 10 times each time, with a large rotation range;

Sit in a chair, hold one leg with both hands, bend your knees, and make your thighs close to your chest. Stop for a minute, put it down and switch to the other leg, each holding 5- 10 times.

Sit in a chair, keep your eyes on the front, grab the chair seat with both hands, straighten your legs up parallel to the ground, keep your toes straight, put down your legs after staying for 3-5 seconds, and then continue to lift your legs for 5- 10 times.

Exercisers can do 1-2 times a day in their spare time, and it would be better if they could do it together in six ways.

Office chair fitness method 2 office chair fitness method

Chest lift:

Sit in a chair with your feet flat on the ground and your legs naturally at your sides. By inhaling, gently lift your chest muscles to the ceiling, keeping your eyes straight and your chin parallel to the ground. Hold this position 10 second, and then relax. Repeat the same action for 5 to 10 times.

Shoulder recovery exercises:

As mentioned above, keep your chest open, but change your hands to akimbo, and put your arms back as far as possible, so that you can feel the stretching force of your chest. Also hold 10 second, then relax and repeat this action for 5 to 10 times.

Chin-closing movement:

Continue to hold your chest out, with your chin parallel to the ground, and then retract your chin, head and neck inward. Note that it is not downward, but parallel to the ground. Hold this position 10 second, relax and repeat. Tip: Putting your finger on your upper lip can help your head move in the right direction.

Bending motion of cervical vertebrae:

Still holding your chest out, your head leans forward slightly, just like nodding your head, until you feel the stretch at the junction of your head and neck. Hold 10 second, relax, and then repeat 5 to 10 times.

Back, neck and shoulder muscle strengthening exercise:

To strengthen the muscle strength of this "diamond" area, you only need to use the scapula in another posture to restore the action. Stand up straight, put your hands and fingers behind your head, put your elbows back and keep your shoulders as close as possible. Hold 10 second, and repeat 5 to 10 times after relaxation.

Diamond motion:

Stand up straight, fasten your hands behind your back, and try to keep the scapula muscles close together. Hold 10 second, relax, and repeat 5 to 10 times.

Corner chest stretching exercise:

Stand facing the corner, raise your hands to shoulder height, hold a wall with your left and right hands respectively, then lean towards the corner and stretch your chest muscles 15 seconds, or longer, until you feel the muscles relax. Tip: Increasing or decreasing the height of the palm wall can change the stretching position and strength of the chest.