The following introduces some simple and easy exercise methods, which are suitable for white-collar workers in the office to choose and practice when they are resting or studying fatigue. One to four head and shoulder exercises not only help to eliminate fatigue, promote blood circulation in the head, maintain a healthy posture, but also an effective means to prevent cervical spondylosis. Head pitching: The head is lowered to the chest forcefully, then leaned back and stopped for a moment, until the neck feels a little sore. It works better if you cross your arms behind your head and pull forward while your neck is forced back.
- Head lateral flexion
Bend your head hard to one side, and when you feel some pain, stop for a moment, then bend to the other side and stop for a while.
- Head wrap
The head first moves along the front, right, back, and left, and then rotates around the ring forcefully and slowly along the front, left, back, and right. During the exercise, you can often hear the sound of the cervical spine. This move helps strengthen the neck muscles.
- Shoulder shrugs
The shoulders are an important part of connecting the head, but there are not many opportunities for shoulder activities. There are three types of shoulder shrug activities: one is to repeatedly shrug one shoulder and the other to drop; the second is to shrug both shoulders upward at the same time; the third is to rotate both shoulders up and down around the neck forward and back.
- Body side rotation
Sitting, the upper body slowly rotates to the left or right.
- Leg stretch
Sitting, straighten the calf and lift it forward with force, stretch the sole of the foot, stop for a moment, put it down, and lift it again. If possible, you can also leave your hips out of the seat, stretch your whole body as much as possible, stop for a moment, and then stretch again.
- Knee and hand
He made fists with both hands, the fists and eyes were touching and sandwiched between the two knees, and then the two knees squeezed the two fists from both sides.
- Physical relaxation
Sit upright on the seat, relax your whole body, close your eyes slightly (or look at the white clouds in the sky) to get rid of distracting thoughts, seek tranquility in the midst of trouble, and breathe naturally and deeply. Relax, it’s easier said than done. People are mostly in a tense state in daily life, and they are accustomed to maintaining this tense state without realizing it, so the muscles of the whole body are relatively stiff, and the various internal organ systems are relatively tense. To relax the body inside and out, the easiest way is to relax in sections, that is, meditate on the relaxation of the head and brain first, then the neck and shoulders, then the chest, and then the heart, lungs, stomach and other internal organs. . In this way, Mo Harvest is partially relaxed from head to toe. Experience has proved that practicing relaxation exercises can relax the nerves, blood vessels and muscles of the whole body, make the blood circulation unimpeded, and the metabolism is strong, which can not only eliminate fatigue, but also prevent and treat various diseases.
The above exercises are simple and easy to implement, and can be done at any time, with significant effects. You can practice them all or choose them according to your personal needs. The amount of exercise and intensity of some exercises should be gradually increased, so as not to feel muscle soreness. In addition, the practice must be persisted for a long time to be effective. Once it is effective, you should continue to exercise in order to maintain the effect for a long time.
