Save The Sedentary You Five Exercises That You Can Do In The Office

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