To improve the sedentary exercise style, many people work in the office, especially some computer families, and must sit for a long time. Once the time is long, they will lack exercise. Share the following ways to improve sedentary exercise.

Improve the sedentary exercise mode 1 long-term sedentary use of computers and reading books and materials. Excessive use of shoulder and neck muscles gradually weakens elasticity and ductility, which can cause stiffness and pain in shoulder and neck. Therefore, if a sedentary person feels pain, it is a signal that the body needs to relax and rest. Proper training of related muscles and activation of their elasticity can release the tension of shoulder and neck muscles to a certain extent and help relieve pain.

1. Stretching the left and right necks in sitting position: You can maintain a correct sitting position, tighten your waist and abdomen, straighten your back, and stick your back on the back of the chair. Put your right hand on the left side of your head, pull down the chair with your left hand to exert force to the right, and exercise the right side in the opposite direction;

2, neck backward confrontation: on the basis of the front, put your hands on the back of your head and the top of your head, pull your hands forward, and keep your head still with the force of backward resistance;

3. Sitting on the left and right sides of the neck: On the basis of the front, keep your back straight, your feet are shoulder-width, your head is bowed 45 degrees to the right, your right hand is placed on the left side of your head to exert force to the right, and you exercise your right side in the opposite direction;

4, four-way nod: that is, keep the correct sitting posture, the back is straight, the back is close to the back of the chair, the hands are naturally placed on the thighs, and the head slowly rotates forward, back, left and right in a certain order.

There are low back pain conditioning, hip muscle conditioning and so on. Long-term exercise will have a certain effect. In addition, you can do jogging, yoga, Tai Ji Chuan and other sports. At the same time, you can eat healthily, work and rest regularly, avoid sedentary, and develop good living habits, which is helpful to your health.

Improve sedentary exercise style 2 cervical gymnastics

Cross your hands behind your head, lift your head with force, and lift your head with your hands once every hour. Each action lasts for 30 seconds, and there are 6 groups at a time.

Function: Regular neck exercise can prevent brain congestion and cardiovascular diseases. This set of actions is simple and easy to do, even at work.

Waist exercises

Cat stretching

1. Kneel on the floor and support yourself with your hands.

2. Inhale deeply, extend your spine downward, lift your head upward, raise your neck upward, and tilt your hips upward, then exhale, slightly contain your chest and arch your back.

3. The head is drooping, the neck is down, the abdominal muscles are tightened, and the whole back is arched upwards.

Function: This simple action can make the spine and surrounding muscle groups more elastic, relax the neck and shoulders, and make the back muscles work in harmony.

Waist shaking

1, turn your hips and transport your waist into a standing position, with your hands akimbo, your thumb in front and the other four fingers behind, and your middle finger pressed against your waist and eyes, that is, the acupoints of the kidney meridian. When inhaling, make your hips swing from left to right, exhale deeply and swing from right to left, so that you can inhale and exhale 8-32 times continuously.

2. Turn your waist back into a standing position, raise your hands up to the sides of your head to make them shoulder-width, the tip of your thumb is the same height as your eyebrows, and your palms are opposite.

3. Inhale deeply and twist the upper body from left to right at the same time, and the head will also twist backwards. When exhaling, twist from right to left, breathe once, and do 18 times continuously.

Function: Strengthen the stretching of waist muscles, relieve the pressure on the waist, and relax the sedentary and tired waist muscles.

Back relaxation action

When sitting, choose a stable chair without pulleys, naturally separate your legs, relax your shoulders, and twist your shoulders up and down, so that you can twist your shoulders at any time like a cat for 2-3 minutes at a time.

Function: Relax back and shoulders, breathe slowly, and relieve physical fatigue.

Gymnastics for preventing scapulohumeral periarthritis

Draw a circle on the wall.

Stand facing the wall, straighten your arms and symbolically draw a circle on the wall.

Function: Repeat this action to move shoulders, relax shoulder muscles, and prevent and treat scapulohumeral periarthritis.

Towel pulling exercise

Prepare a long towel, pull one end of each hand, put it behind your back, and pull it like a bath. At the beginning, there will be some restrictions. Don't worry, just grow up.

Function: Keep doing it several times a day, the situation of scapulohumeral periarthritis will be improved, and there will be no fatigue in the shoulders.

Leg relaxation exercise

Sit up and lift your legs.

1. Keep your body in a natural sitting position, lay your legs flat at 90 degrees, and try to raise your heels for about 10 second.

2. Put it down slowly and repeat the action until the calf feels a little tired.

Function: Tighten hip and thigh muscles to make them more elastic.

Standing leg lifting method

1. Keep your balance with your hands on the table and stand with your legs together naturally.

2, heel lift, keep it for two or three seconds and then put it down, insist on 5-6 times a day.

Function: It can tighten the calf, make the muscles more elastic and make the leg lines more perfect.

Improve sedentary exercise style 3. Go backwards.

When walking backwards, the muscles behind the thighs are usually hard. At this time, the abdomen must be closed so that the pelvis can return to its normal position. You can get used to it indoors and slow down. When adapting indoors, you can choose sports fields, parks and open places for exercise. Pay attention to safety and don't trip over obstacles or stones.

Second, the swallowing movement.

In prone position, put your hands on your back, chest and limbs respectively, and you need to lift them at the same time, leave the bed surface, and then return to the initial position. It is necessary to keep 10 second, and it is necessary to do 10 continuously in order to play a good mitigation role.

Third, the cross-support movement method

To do this, you need to support your knees and elbows with your hands and feet respectively, so that the posture becomes a kneeling posture. Then, put out one hand and the other foot. To keep moving horizontally, your body must be parallel and your eyes must look ahead. If you insist on 10 second, you need to do 10.

Four, unarmed skipping method

This kind of exercise needs to pay attention to the coordination of hands and feet. This action is very simple, which can promote blood circulation, improve blood circulation speed and effectively improve fatigue. Insist on exercising for about one minute at a time, and the problem of low back pain can be effectively changed.

Five, marking time practice method

Swing the arms of the upper limbs and keep the lower limbs straight. You also need to tighten your toes and try to keep a straight line with your lower limbs. When stepping, try to kick as low as possible and walk with the standard of action, so as to achieve effective exercise.

The above is the exercise method of sedentary low back pain. If you want to effectively solve the problem of low back pain, you can achieve effective results by persisting in exercise in the above ways. Do outdoor sports often, and try not to sit for a long time. You should stand up and exercise for about an hour. Sitting for a long time will cause many uncomfortable symptoms.