What fitness plan do white-collar workers have?

Have you ever felt dizzy, stiff limbs, vertigo, and neck pain after being in the company of computers? You have to pay attention, your health has been greatly threatened! Proper exercise can keep you away from these computer syndromes, and you must do it! Of course, I also want to remind you: don’t blindly indulge, please moderate!

Hand movement

1. Interlock the ten fingers, calm down and take a deep breath
2. Extend your arms straight out, exhale, and apply force outward. Repeat 3-4 times.
3. With the palm of the left palm down, the right thumb presses the left wrist, and the other four fingers press the left thumb down, and exhale. Repeat a few times, then switch hands.
4. With the palm of the left hand facing up, straighten the fingers, press the little finger down, and exhale. Turn your wrist 5-10 times clockwise and counterclockwise. Swing your hands up and down and relax.

Neck and shoulder exercises

1. Put your fingers together behind your head, put the weight on your hands and arms, press your head down, straighten your neck, and take a deep breath for 5 times.
2. Place the right hand on the left ear, hook it gently, tilt the head to the right, take a deep breath for 5 times, and then switch to the left hand after repeating several times.
3. Slowly rotate the neck, clockwise and counterclockwise 5 times.
4. Raise the shoulders, exhale and lower, repeat 4-5 times.
5. Shake your shoulders 5 times back and 5 times forward.
6. Look right and down, repeat 3-5 times, and then do it in the opposite direction.
7. Sit relaxed, put your arms vertically and flat on your knees, then keep your head up and your chest up, and the two alternately exercise 3-5 times. Feet and Foot Movement

Bend your legs and lift them parallel to your chest, lift and lower them 5 times each to make you feel comfortable. Rotate the ankle 10 times clockwise and counterclockwise. Bring your toes together, bend up, and stretch down alternately 5 times. Feet flat on the ground and then switch feet, repeat the exercise 20-30 times.

Hand and face movements

1. Press the top of the head with your fingertips and move it up and down. (tap)
2. Gently massage from the temple to the chin with fingertips.
3. Pinch the upper eyelid with the index finger and thumb, pull it outward, repeat several times.
4. Massage the four sides of the eyes along the cheekbones. Massage outward from the nostrils to the chin, and then return to the original point. Massage down the jaw. Turn the jaw left and right 5 times each. Hold the tip of the nose with the palm of your hand in a circular motion, 5 times in each direction. Pinch the ear bone and pull it up, down, and out 3 times, then turn it forward and back 3 times.