Office workers sit in front of computer desks for half a day, and often feel back pain when they get off work. In severe cases, it can lead to lumbar muscle strain, frozen shoulder, and intervertebral disc herniation. Experts believe that for office workers who have no time to exercise, doing more stretching in the office can also be regarded as a “shortcut” to exercise the waist and neck and relieve fatigue.
Office workers often work in the same posture for long periods of time, so the lower back muscles are in a state of constant tension and chronic strain. This is an important cause of long-term muscle fatigue, as well as the psoas major. The main cause of fatigue.
This simple stretching exercise method can actually play a good role in stretching the waist, mobilizing the muscles and bones, and relaxing the spine. Stretching, in just a few seconds, pushes large amounts of stagnant blood back to the heart, increasing blood circulation and improving circulation. Stretching can also unclog the blood vessels in the neck, so that it can smoothly transport blood to the brain, so that the brain can get adequate nutrition, so as to relieve fatigue and refresh. Moreover, stretching the waist can make the muscles of the whole body, especially the waist muscles, get a rhythmic stretching movement, and gradually develop and grow, which can prevent the lumbar muscle strain and correct the excessive forward bending of the waist. timely spine,
In addition, several simple exercise methods other than stretching are recommended for office workers.
The first is flexion and extension: Stand with your legs shoulder-width apart, hands on your hips, and then steadily do 5 to 10 full flexion and extension of the waist.
The second leg is slightly wider than the shoulders, hands on the waist, breathing evenly, with the waist as the central axis, first rotate the hips horizontally clockwise, and then do the same rotation counterclockwise. Speed from slow to fast, rotation range from small to large, repeat 10 to 20 times each time.
The third is to strike alternately: stand with legs open, shoulder-width apart, legs slightly bent, arms hanging down naturally, hands half clasped, waist turned to the left, and then turned to the left. Right, at the same time, the arms turn left and right with the waist, swinging back and forth naturally, and with the help of the power of the swing, alternately tap the lower back and lower abdomen with both hands, one by one.
