People who often sit in the office must have one thing in common, that is, all kinds of body pain ~ how to prevent and relieve such pain? Xiaobian teaches you several ways to let you sit in the office and exercise, keep fit and reduce pain~
How to keep fit for office workers
1. Pull back
The pull back movement can be extended to the axillary lymph nodes and arms, and the upper body can be extended from the back neck, back to the buttocks, and the back of the legs. It is a comprehensive stretching movement for the whole body, which can also relieve the tight back.
Step 1: take a stable chair and hold your hands above the back of the chair.
Step 2: step your feet back slowly until your back is about the same height as the back of the chair. At this time, your neck, back and buttocks should be as straight as possible, and 90 degrees away from your feet. Take a deep breath and feel your spine extend.
Step 3: exhale, push the buttocks back and up at the same time, feel the strength to pull the body back at the back end, at the same time, feel the chest relax and sink, straighten the back of the legs as far as possible, stretch the back of the legs, and stay for 5-10 breaths.
2. Extend the back of the leg
This movement helps to relieve the discomfort of long-time sedentary legs, especially for swollen legs, and helps to extend the back muscles of legs and the back of hips.
Step 1: lift the left leg to a stable platform at the same height as the pelvis, exert the left leg, hook the foot board inward, and straighten the feet at an angle of 90 degrees.
Step 2: take a deep breath and extend your hands to the sky, extending your back and spine.
Step 3: exhale, bend down in front of the upper body, stay for 5 ~ 10 breaths, stretch the tendons behind the left leg, and repeat the action with the right leg.
These tips are also suitable for office workers
Small movement of raising feet and thin legs
Raise your head and sit on the chair, holding the chair with both hands to support your body. Slowly raise and straighten the right leg, keep it parallel to the ground for 5 seconds, and then slowly lower the leg. Repeat 5 times with your legs alternately.
Tips: if you can afford it, you can also lift your legs at the same time, which can strengthen the effect of thin legs.
Ankle small exercise, effectively eliminate edema
Raise your head and sit on the chair, holding the chair with both hands to support your body. The left heel is on the ground, the toe is off the ground, the right foot is on the left instep, the two feet circle clockwise for 5 times, and the two legs move alternately for 3 times.
The legs hit the inside of the thin thigh
Sitting on the chair, holding the thigh with both hands, feet and ankles close, feeling the inner thigh tight. Close your legs quickly when they are open, and your knees collide. You can put a pillow or book between your legs to cushion the impact of your knees.
Small movements of lifting feet, thin legs and closing abdomen
Step 1: sit on the chair with your head up and chest up, keep your back straight, and hold the chair with both hands to support your body. Slowly lift the right knee, hold it 15 cm above the floor for 5 seconds, and then slowly lower the foot. Repeat 5 times with your legs alternately.
Step 2: sit in a chair, keep your back straight, and hold the chair with both hands to support your body. Slowly lift both legs at the same time, keep the foot plate 15 cm above the ground for 5 seconds, and then slowly put the foot down. Repeat 5 times.