After a whole day's hard work, many office workers will be extremely tired. After sitting in front of the computer for a long time, scapulohumeral periarthritis and lumbar disc herniation have appeared. Some arms are weak, some have backache, and some legs are numb because of incorrect sitting posture.

Moreover, many people like to sit cross-legged Although you feel comfortable in this posture, it actually does great harm to the human spine. Over time, scoliosis will occur, and the sitting posture will be incorrect, and you will feel uncomfortable when sitting.

If you feel unwell, you should get up for a walk and exercise instead of sitting in front of the computer. Today I'm going to introduce a set of postures on how to exercise. As long as you start to learn how to operate it, it will help you relieve physical fatigue.

Let's study together and act together! !

1. Bend and spread your arms before crouching.

A. Stand up straight, sink your shoulders, tuck in your abdomen, straighten your legs, bend your knees half, and keep a crouching posture;

B. Bend forward and start looking for your knees with your chest covered on your knees.

C. continue to lean down. At the same time, both hands swing backwards to reach the maximum swing;

D. Get up slowly, return to the standing position, and repeat 20 forward bends and backward bends.

2. Parker push-ups

Parker's push-ups are relatively difficult and need a high safety factor, so put a yoga mat on his head to ensure safety.

A. Bend over, with legs leaning on the chair, hands supporting the body and doing static chair push-ups;

B. Start your legs, pull the chair forward, bend your elbows at the same time, and press your arms down to do push-ups;

C, aft that action is finished, the chair return to the original position, gets up, and returns to the static posture supported by both hand;

D. repeat this action 20 times. If you are a beginner, reduce the number of times.

3. Chair abdominal muscle wheel

This is a relatively simple movement relative to the abdominal muscle wheel, and it can also exercise the abdominal muscles.

A. Hold the chair feet with both hands, kneel on the yoga mat and lean forward slightly;

B. Start the arm to push forward, and at the same time press the body to push the abdomen forward;

C. Get up slowly again, return to kneeling position and rest. This action is repeated 20 times.

The above three movements can be practiced as long as you are in the office. If you don't have time, you can exercise your stiff body with a chair to restore your ability and return to youthful vitality. ?