White-collar people usually need to sit in the office for a long time in their lives. Because of the long time of facing the computer or sitting, there will be some problems in their cervical vertebra or body due to lack of exercise. Therefore, this paper will teach white-collar people six kinds of Qigong in order to ensure their health.
Qigong method 1: head skill
1. Close your eyes. Wash your face dry with both hands, rub your face, ears, neck and neck to make them hot.
2. Comb your hair from the front to the back with your hands moving along with your mind. Do 15-30 times in total until your scalp is a little hot.
I have been working hard for a long time, and my mind is very tired. Combing your hair with both hands can speed up the blood flow in your head, so that your brain can be fully fed and maintain strong energy.
Qigong method 2: neck skill
1. Shoulders relax naturally.
2. Try to turn your head to the right and then to the left. Three times in total.
3. Head back as far as you can, then back as far as you can. Three times in total.
4. Clockwise, slowly, circle as large as possible, 3 times in total. Do it three more times counter clockwise.
When working, the neck tilts forward for a long time, which makes the neck tense. This skill can make the neck nerves and muscles get a very good massage and relaxation effect.
Doing 10 minutes of qigong practice in the middle of work or study can also give us a full rest, keep our energy and good self-confidence, so as to improve the efficiency of work and study, and make us achieve remarkable performance in the workplace. When practicing, pay attention to abdominal breathing as much as possible. When you do this for the first time, you must slow down and keep your balance.
Qigong method 3: shoulder rotation
1. Stand naturally with your hands on your shoulders.
2. Take a deep breath, turn your hands clockwise and try to make a bigger circle. Turn your hands parallel to your shoulders and try to breathe as far back as you can, in the abdomen and chest.
3. Turn your hands up and continue breathing until they are as high as you can.
4. Relax your hands and exhale slowly. This completes a clockwise cycle for 5 times.
5. In the same way, rotate it anticlockwise for 5 times.
Relax the chest, shoulder and back muscles, with deep breathing, you can eliminate the tension, the heart is like autumn lake.
Qigong method 4: eye skill
1. Close your eyes.
2. Keep your eyes to the right for 3 seconds, then clockwise, down, left and up for 3 seconds in each direction.
3. Try to the right to complete a cycle. Three times in total. Do it three times counter clockwise.
4. Close your eyes and gently massage them with your fingers.
Moving eyes can effectively eliminate eye tension and speed up eye metabolism.
Qigong method five: spine twisting
1. Stand on your feet naturally, one shoulder away.
2. The left hand rests on the right shoulder, and the back of the right hand clings to the back of the waist. Inhale deeply.
3. Exhale slowly, twist the neck, spine and legs clockwise, and hold for 5 seconds when turning to the limit.
4. Breathe in slowly and relax naturally.
5. Do it again in the opposite direction. 3-5 rounds in total.
This posture has a good effect on the neck, spine, legs and internal organs, especially the spinal nerve and the whole nervous system.
Qigong method 6: standing camel skill
1. Stand naturally with feet shoulder width apart.
2. Exhale. Slowly bend back the neck and spine, and control the curvature of the hips and thighs with both hands.
4. Try to bend as slowly as possible. Be sure to balance. Hold for 5-20 seconds.
6. Restore natural standing.
7. 1-3 times in total.
When we work, we all bend forward, and the spine is quite tense. This position is the best way to relax the spine, and it can correct us to form the habit of hunchback unconsciously.
As mentioned above, when white-collar workers are lack of exercise and have no place to exercise, they can exercise through the understanding of the six health maintenance methods described in the article. While adopting the qigong health maintenance method, white-collar workers should also pay attention to long-term adherence to ensure health.