First, hand movements: make a fist, then relax, stretch your fingers and repeat several times; Turn your wrist for a minute.

Second, the back shoulder action: stand up straight, put your right hand on your left shoulder, and slowly turn back. Do it again for the right shoulder in the same way. Repeat this action for one minute.

Third, the head and neck movement: the head turns from left to right, and then turns back to left.

Keep your head down forward and then lean back. Repeat for one minute.

Stretching: Sitting in front of the computer for a long time will cause stiffness and pain in the neck, shoulders and waist. Do these stretching exercises for five minutes every hour, or all day, or whenever you are free, for a few minutes when you can remember, and then stand up and walk around the office, you will feel much better.

Office yoga

Sitting posture and back posture: Sit in a chair, hold your left knee joint with your right hand, hold your back or right hip joint with your left hand, turn around when inhaling, stand still for15-3os, breathe naturally, and then exhale. Do it four times left and right. Can eliminate the curvature of the back bone. Relieve lumbago, backache and foot wind.

Knight's posture: sitting in a chair, legs open at both sides of the chair, neck straight, bones straight from beginning to end. Raise your hands to your chest, overlap them up and down, hold your chest out and close your chin. Then lift your hips off the chair to the height of 10 cm and keep standing. Bend your knees and bend down, straighten your neck and back as much as possible, and exhale. Then gradually straighten your legs, raise your waist and stand still. Improve the vitality of spine and waist, eliminate blood stasis in waist and pelvis, and increase blood flow in brain, legs and feet.

Bull face: Sit in a chair, stretch back muscles, put your right hand back from top to bottom, put your left hand around your back from bottom to top, hook your hands behind your back, try to open your chest as much as possible, and stand still 10 second. Then change in the opposite direction. Treat and prevent hunchback and treat scapulohumeral periarthritis. Improve blood circulation of arms and shoulders, promote muscle development of shoulders, arms, lateral abdomen and chest, and strengthen hand movements.