1, grab the door and expand the chest. Bend your right arm 90 degrees, grab the door frame or corner, and keep your elbows flush with your shoulders. Bend your right leg forward, straighten your left leg backward, and twist your left shoulder backward as far as possible until you feel a stretch in your chest and right shoulder. Hold for 30 seconds. Change your left arm and grab the door frame. Do the same action three times on each side.
2. Push the wall and pull the calf. Stand about 60 cm away from the wall, bend your knees with your right leg forward, straighten your left leg at the back, straighten your arms, hold the wall with your hands, push the wall hard, and keep your weight on your left leg for 30 seconds. Change your right leg and do it in the back. Stretch the left and right legs three times each, and do up to three groups a day.
3. stand on tiptoe. Lift your heels on tiptoe, only touch the ground with your toes, and your legs keep shaking up and down. With the continuous contraction and relaxation of leg muscles, it will drive the knee joint and ankle joint to move continuously, promote the blood circulation of lower limbs, supply more nutrition and oxygen to lower limbs, and effectively avoid the numbness and heaviness of legs caused by sedentary.
4. Turn your head. First raise your head and lean back as far as possible, then slowly lower your head and lower your forehead as close to your chest as possible to tighten and relax your neck and back muscles. Then, slowly make a circular motion of the head and tilt it to the left and right 10- 15 times. Then put your back on the back of the chair and put your hands behind your neck for a while. This also has a good effect on the cervical thyroid and parathyroid glands, which is conducive to mental recovery.
As an office worker, taking a minute or two to stand up after work, simply moving your neck, shoulders and turning your waist can greatly reduce your back pain. In addition to using the stretching exercise of fragmentation time, office workers must also maintain a good sitting posture at work. Good sitting posture can prevent problems before they happen.