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White-collar workers can keep healthy by pressing six healthy points.

Chapter 2: Simple and easy office exercise methods.

Chapter III: Aerobics suitable for office workers.

Nowadays, the health of white-collar workers is really worrying. Busy work and social pressure make them have no time to exercise. You should know more about the health care knowledge of white-collar workers. The exercise method in the office must be useful to you. White-collar workers can keep healthy by pressing six healthy points. Come and have a look.

White-collar workers can keep healthy by pressing six healthy points.

1, press Gongsun point

White-collar workers often eat irregularly, and nine times out of ten they have gastrointestinal problems. Massage Gongsun point more when you have time, which is helpful to the spleen and stomach.

How to find it? Gongsun point is located at the medial edge of the foot, under the front of the base of the first metatarsal, at the junction of red and white meat; Zusanli is located in the outer knee, measuring four horizontal fingers downward, between the fibula and tibia, and measuring one horizontal finger from the tibia side.

How to press it? Take a seat in the office, press the acupoints with both hands and thumbs respectively, take a deep breath and gradually press hard for 20 ~ 30 times, and press each acupoint for 5 ~ 10 minutes each time.

2. Knead Fengchi point

Cervical spondylosis is the most speechless pain for office workers, and Fengchi point is the point to relieve cervical discomfort.

How to find it? The posterior neck, under the posterior skull, and the outer edges of the two major tendons are sunken, which is equivalent to the flush of the earlobe.

How to press it? Gently turn your head and neck while rubbing the acupoints, and then do some shrug. Local hot compress can be done after massage before going to bed every night, which can improve local blood circulation, relieve muscle tension and relieve fatigue. In addition, you can twist your neck every 1 ~ 2 hours in the office.

3. Gunhouxi point

Sedentary without exercise, low back pain is not uncommon. At this time, you can massage Houxi point.

How to find it? Houxi point is the end of the horizontal bar on the metacarpophalangeal joint when the hand grips the fist.

How to press it? Sitting in front of the computer, you can put this part of Houxi point on the edge of the table, drive your hands with your wrists, and easily roll back and forth to achieve the stimulating effect. Spend three or five minutes exercising at will and stick to it, which will have a very good maintenance effect on cervical and lumbar vertebrae.

Step 4 massage your temples

Mental work is stressful, and dizziness and headache are common. At this time, the easiest way is to massage the temples.

How to find it? The temple is located at the line 1/2 of the hairline parallel to the corner of both eyes.

How to press it? Rubbing your temples for three to five minutes after lunch often has a good refreshing effect.

5. Press Chengshan point.

Sedentary, cold legs, easy to cause calf pain, cramps. At this time, you can press Chengshan point quickly. Pressing this point for men can relieve leg discomfort after mountaineering and cycling.

How to find it? Chengshan point is at the lower edge of gastrocnemius bifurcation.

How to press it? Chengshan point will be very sore when pressed, and the manipulation can only be lightly pressed until it hurts slightly.

6. Stimulate strictly.

When your eyes are dry, you can move the bright spots on your fingers.

How to find it? On the joint between the thumbs of both hands.

How to press it? Hold it down with the thumb and forefinger of one hand, and stimulate this acupoint with the nail of the thumb, and feel slight pain. You can massage yourself when you are resting after work, or when you are waiting for the bus.

Simple and easy office exercise method

Head spacing

Lower your head to your chest, then lean back and stop for a while until your neck feels a little sore. If you put your hands behind your head and pull forward hard, your head and neck will lean back hard, the effect will be better.

Lateral buckling of head

Push your head to one side. When you feel a little sore, stop for a while, then bend to the other side and stop for a while.

Magnetic head winding ring

Head along the front, right, back, left, and then along the front, left, back, right, hard and slowly around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles.

Shoulder agitation

Shoulder is an important part connecting the head, but there are not many opportunities for shoulder activities at ordinary times. There are three kinds of shrugging activities: one is repeated with one shoulder high and one shoulder low; Second, the shoulders are stirred up at the same time; Third, the shoulders rotate around the neck one by one, forward and backward.

Body lateral rotation

Sit and turn your upper body slowly to the left or right in turn.

Leg lifting and stretching

Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips and stretch your whole body as much as possible, pause for a moment, and then stretch after reduction.

Knee grip

Make a fist with both hands, with the fist eye touching between your knees, and then squeeze two fists from each side of your knees.

Body relax

Sit in your seat, relax, close your eyes slightly (or look at the white clouds in the sky) to get rid of other thoughts, seek silence in the noise and take a deep breath naturally.

Aerobics suitable for office workers.

Take a deep breath:

Raise your arms, expand your chest, and do both chest and abdomen breathing. Function: Eliminate waste gas, calm nerves and eliminate brain fatigue.

Head and neck:

The head makes a circle, and the positive and negative directions alternate. Repeat several times every two hours. Shake your head and nod alternately. Function: It can prevent and relieve cervical spondylosis.

Shoulder:

1, you can naturally stand in a sitting position, and your left shoulder will turn forward first, repeating 10 times or so. Turn your right shoulder forward again and repeat 10 times or so.

2. The lower limbs can stand or sit with the body facing straight ahead. Lift one arm horizontally to the opposite side, bend the other arm, pull the lower arm inward to straighten the arm, and straighten the five fingers as much as possible. Function: By stretching the ligament of the shoulder, the blood circulation of the shoulder and arms can be improved, thus relieving the fatigue of the shoulder.

Waist:

1, sitting posture, with two toes resting on the fixture and hands behind your head. First slowly lean back to the maximum, then restore and exhale.

2, support with both hands, from left to right, do waist encircling action. Then, from right to left, make a waist wrap. Function: Improve the flexibility of waist muscles and relieve waist fatigue.