How to do office exercises? Let yourself relax! Want to say goodbye to the mental tension caused by sitting in the office and relieve the pain of neck and shoulder? Take a break to practice office stretching! Quickly recover your energy, be energetic and relax!
Dance Stretch
Action content: keep a good sitting posture, tighten your abdomen and buttocks, try to keep your arms extended upward, slowly exhale, stretch your body to the right, keep breathing for about 10 seconds, and practice alternately left and right.
Function: it can effectively stretch the side of the body and relieve low back pain and back side pain.
Neck Stretch
step1
Action content: keep the neutral position of the spine, sit up straight, slowly lift the right hand, stretch upward, bend the elbow, gently pull the left ear with the right hand, stretch the neck to the right, keep breathing smoothly for 6 ~ 10 times, and pay attention to the natural relaxation and drooping of the left arm and sinking the shoulder. Practice alternately left and right. The recommended frequency is 6 ~ 10 times.
Function: it can effectively relieve neck pain.
step2
Action content: on the basis of action 1, keep your posture, lift your head slightly upward at an angle of 45 degrees, and keep breathing for 6 ~ 10 times.
Function: alternating left and right exercises can relax the front muscles of the neck and relieve the pain caused by tension.
step3
Action content: gently hold the back of your head with both hands, retract your chin, straighten your chest, maintain a correct sitting posture, and feel the extension of the back of your neck. Keep breathing for 6 ~ 10 times.
Function: it can effectively relax the back of the neck.
Note: when doing neck exercises, you must pay attention to your body posture and maintain a slow speed to avoid injury.
Breast enhancement exercise
Action content: keep a good sitting posture, close your abdomen, clamp your arms, try to keep your forearm perpendicular to the ground and your upper arm parallel to the ground. Imagine holding a piece of white paper between your elbows and keeping breathing. If you feel very relaxed, you can keep your elbows clamped and move your arms up and down. It is recommended to do 15 times.
Function: it can effectively overcome the attraction of gravity to the chest, exercise the upper side of the chest and the front side of the shoulders, and strengthen practice to relieve upper back pain and beautify the chest.
Goodbye 'Butterfly Sleeve'
Action content: keep your hands five fingers apart, keep your abdomen and hips tight, clamp your body with both hands and keep pushing the chair down, feel the back of your arms tight, keep it for about 15 seconds, and rest for 3 seconds for the next exercise. The recommended times are 10 ~ 15.
Chest extension
Action content: cross your hands at the back of your body, keep your chest straight, slightly tighten your chin, keep the core parts of your body (abdomen, back and buttocks) tight, keep your spine in a normal state, stretch your arms as far as possible, feel the extension of your chest and the upper and front sides of your arms, keep breathing steadily for 9 ~ 12 times, and restore. It is recommended to practice 6 ~ 10 times.
Function: it can effectively relieve chest tightness and shoulder pain.
Glass cleaning practice
Action content: keep a good sitting posture, straighten your arm on one side, pay attention to slowly rotate your palm, move the back of your hand forward, and gently move your arm up and down for about 20 times. During the exercise, tighten the abdomen and hips, keep a gentle breath and keep the shoulders sinking. Practice alternately left and right.
Function: it can effectively exercise the deltoid muscle of the shoulder, help enhance the strength of the shoulder and relieve the pressure of the shoulder.