Stretching comfortably: Mackenzie's exercise in the office (ZZ)
People who work at their desks for a long time have this experience: whenever they work for a period of time, they will feel very comfortable after stretching. In fact, this is also an important fitness method, called Mackenzie method, named after the original creation of Mr. Robin Mackenzie in Australia. Its basic point is to often exercise in the opposite direction to the working posture.
Sitting for a long time is one of the main causes of neck, shoulder and back pain, especially for white-collar workers who have been engaged in copywriting for a long time. Maintaining correct posture and targeted exercise can eliminate fatigue and avoid the occurrence of the above diseases. In the office, the space is narrow and the work is tense. People usually bow their heads, collapse their shoulders, bend their elbows, bend over and bend their legs when working. Keeping this posture for a long time will make some muscles of the body overtired, while other muscles will be in a state of disuse for a long time, and the contractility will decrease, resulting in incorrect sitting posture, muscle soreness, and cervical or lumbar diseases may occur over time.
In the office, make full use of your work break and do the following actions 10- 15 times. As long as you persist for a period of time, you can get unexpected results.
Stretching: you can sit in a chair, stretch your limbs as far as possible, hold your head high, and inhale and exhale accordingly. It can relax the originally tense muscles, at the same time contract the originally relaxed muscles and promote blood circulation.
Push-ups: put your hands on the table, keep your legs straight together, and the whole body forms an oblique angle with the desktop (grasp the oblique angle between the body and the desktop according to your own strength); Then, bend your arm to lower your body, press the weight of your whole body on your arm, and then support your body with the strength of your arm. It can exercise upper limb muscles and prevent upper limb muscle fatigue.
Hand-held wrist rotation: hands and fingers are crossed together, and then palms are extended downward or forward several times. Then rotate around your wrist. Rub your hands several times after you finish. It can exercise the muscles of fingers and wrists.
Shake your head: first do a few movements of lowering your head and raising your head, then do a few movements of turning left and right. Most of the neck muscles are at rest in working posture. Shaking your head can alternately contract and relax the neck muscles.
The above actions can be completed individually or in combination. Choose the appropriate fitness method according to the posture at work. The amount of each movement can be mastered according to the length of rest time and whether the self-feeling activity is comfortable or not. It usually takes about 10 minutes. After completing the action, you can use activities such as drinking water and going to the toilet as the exercise. . .