Due to the nature of their work, office workers spend most of their time sitting in chairs. Many people are busy with work and often cannot spare time for fitness. Due to the long sitting time and lack of physical activity, office workers are easily Some sub-health symptoms such as headache, fatigue, and insomnia appear.
Using chairs as props and doing chair yoga after work can help office workers move their bodies. This kind of chair yoga is simple and easy to do and does not take up a lot of time. If you insist on it for a long time, it will help relieve sub-health symptoms. Promote health.
Shoulder and neck telescopic
Sit on a chair, keep your body upright, arms hanging naturally at your sides, feet naturally apart, calves and thighs at about 90 degrees, while inhaling, raise your shoulders upwards, and follow your neck with your shoulders Shrug up and down naturally, and your head will naturally tilt back slightly. When your shoulders are raised to the highest point, maintain this posture for 3 to 5 seconds. Then while exhaling, your shoulders will naturally fall down, and your neck will naturally rise up as your shoulders fall. The rear is straight.
Doing this 30 times, which takes less than 5 minutes, can exercise the nerves and muscles of the shoulder and neck, prevent shoulder and cervical spondylosis, improve the oxygen supply to the brain, and improve work efficiency.
Four-way stretching
Keep your upper body upright, clasp your hands behind your head, interlock your fingers, and open your elbows. Turn to the left while inhaling. Stop for 3 seconds when you can't turn. Then turn back while exhaling. Turn your body to the front, turn to the right and take a breath, then inhale while leaning forward, try to bring your elbow as close to your thigh as possible, pause for 3 seconds, then exhale while returning your body to an upright position, and do the same thing while leaning back. One breath.
Stretching the spine left and right, up and down once, for a total of 20 times within 5 minutes, can exercise the spinal nerves, promote blood circulation, prevent spinal curvature, relieve fatigue, and also massage the internal organs.
Telescopic leg-hugging style
Keep your upper body upright. While inhaling, hold your left leg under the knee with both hands and pull the left leg toward your left chest. Pay attention to the calf as close to the thigh as possible and the knee as close to the left chest as possible. Stay for 3 seconds, and while exhaling At the same time, let go of your hands and naturally fall on both sides of the body, and slowly lower your left leg. When your thighs are parallel to the chair surface, straighten your calf forward and tighten your toes forward. Hold for 3 seconds, and then return your left calf to the starting position. The posture of the right leg is the same as the left leg.
Do this 20 times for about 5 minutes. It can stimulate the meridians of the legs, enhance the body's metabolism and excretion capacity, and also has a certain effect on slimming legs.
