During the break, open and close your mouth as much as possible to drive all the muscles on your face and even your scalp to do rhythmic exercise. Each contract lasts about one minute and lasts 50 times.
Efficacy: facial movement can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.
Second, blink.
Blink a few times, then turn left, right and round in turn. Repeat this ten times, and then stare at the distance for one minute. Pull the ear: first, use your left hand to bypass the top of your head, hold the tip of your right ear with your fingers, and pull it up 14 times, then use your right hand to bypass the top of your head, hold the tip of your left ear with your fingers, and pull it up 14 times.
Efficacy: Blinking helps to relax eye muscles and activate eye blood circulation. Pulling ears can achieve the effects of clearing fire, increasing wisdom, calming nerves and sleeping.
Third, turn your head
Raise your head first, lean back as far as possible, and then bend your lower forehead to your chest to tighten and relax your neck and back muscles. Then, slowly move your head left and right and tilt it 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.
Efficacy: The head turning movement during office break also has a good effect on the neck thyroid and parathyroid gland.
Fourth, knock on the waist
Hold the hollow fist in both hands, behind the backhand, and tap the sacrum alternately with the back force of both hands rhythmically. The technique should be steady, the intensity should be light to heavy, and there is a sense of vibration. You can knock up from the sacrum until you can't reach it. Then pat the sacrum from top to bottom and so on.
Five, 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 can promote blood circulation of lower limbs.
Sixth, chest muscle stretching
Hands crossed behind your back, elbows resting on your spine, arms pulled up, chin kept adducted, abdomen closed 10 second, then relaxed, and repeated 5 times.
Efficacy: Buckling the waist can relax the chest muscles and make breathing smoother.
Seven, chest and back stretching
Stand with your legs apart, with your back about one forearm away from the wall, slowly twist to one side until your hands are flat on the wall, keep your knees facing forward for 30 seconds, then switch to the other side, and repeat for 5 times.
Efficacy: Stretching the chest and back can stretch the back and waist, relieve backache and do stretching exercises. Stretching helps to accelerate blood circulation and stretch the muscles of the whole body.
Eight, forearm torsion
Bend the forearm 90 degrees, put one elbow on the other elbow, twist the forearm slightly, make your fingers clenched, relax your shoulders, push your arms up as much as possible, hold for 10 second, repeat five times, then exchange elbow positions and repeat the action.
Efficacy: Forearm torsion can stretch upper back muscles and promote smooth breathing.
Nine, abdomen and leg lifts
Put your palm on the seat, arch your lower back, bend your shoulders, tuck your chin toward your chest, lift your feet, keep your legs together for 5 seconds, and then put your legs back on the ground. Repeat for 5 times.
Efficacy: It can exercise abdominal muscles, enhance waist stability, improve the mobility of spinal joints and prevent back pain.
Ten, play with the brain
Sitting in a chair, pressing two ears with the palm of your hand, and tapping your brain with your index finger, middle finger and ring finger, you can hear the sound of banging.
Efficacy: Play 10-20 times a day, which can relieve fatigue, prevent dizziness, strengthen hearing and treat tinnitus.