Save The Sedentary You Five Exercises That You Can Do In The Office
Release time:
2024-10-30
Sedentary lifestyle, soreness in the lower limbs
Poor sitting posture, pain in the cervical spine
There are even overtime hours that are too tiring
"Overwork" caused by too much food
......
Quite a few office workers
Unknowingly, he fell for the trick of "hidden work-related injury".
But due to the long working hours
Some people don't have the opportunity to exercise
But no one says you have to leave the office to get fit
There are a lot of exercises you can do on a safe table
For some of them, you don't even need to leave your chair
Today for you brings a set in the office
You can exercise the workmanship
Master it and get moving!
You're the king of office fitness!
Table push-ups
Place your palms on the table, shoulder-width apart
Shuffle your feet away from the desk until your body leans towards it
As you inhale, slowly lower your chest towards the table
Prop yourself up like a regular push-up
A group of ten, according to their own situation
Two or three sets can be done
Spinal torsion
This maneuver can increase the flexibility of the thoracic vertebrae
Relieves back pain
Sit on the chair surface, inhale and open your hands flat on your sides and exhale
Go to the sides of your legs with your hands
The rear shoulders remain sunken
The sternum stretches upwards and backwards, and the eyes look behind the shoulders
The neck is stretched and the pelvis remains stable
Inhale with both hands stretched and elongated, exhale and slide down the sides to relax
Switch to the other side to practice
Pay attention to the upright position of lumbar flexion and do not twist the lumbar spine
To maintain upward extension, be sure to ensure that the central axis of the spine is in the right position
Press down to stretch
Hands against chest-high walls
With your feet shoulder-width apart, press down on your chest
Be careful not to bend your back
Hold the action for 15 seconds and do a set
Piriformis stretching
Stretching the piriformis muscle every day will make the muscles elastic
Relieves sedentary butt pain
Sit in the front 1/3 of the chair and keep the natural curvature of the lumbar spine
Place your left leg above your right knee
Lean forward appropriately, taking care not to bend over
Wait until your buttocks feel tight and stretched
Hold for 5-10s as an action
10 movements are 1 set, 1 set on the left and right alternately
Shoulder and neck stretching
Relieves sore neck muscles
The ischial bones are pushed down to the ground, and the legs are rooted and stable
The spine extends upwards, the cervical spine is backward, and the chin is slightly closed
Inhale, with your right hand, go around the top of your head and grasp the base of your left ear and fall to the right
Exhale with your right ear close to your shoulder
Inhale, raise your chin slightly, and stay for 30 seconds
Exhale, head down and buckle your chin and stay for 30 seconds
Switch to the other side to practice
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