Gymnastics and yoga on the chair fight back fatigue

Often sitting in the office for a long time can easily put the muscles in your shoulders and neck in a state of tension. If you sit and ignore it for a long time, it can easily cause diseases such as scapulohumeral periarthritis. At this time, you may wish to do the following yoga movements to help you relieve Muscle pain and fight office syndrome.

1. Neck position method

Practice:

1. Sit in a chair, put your hands above your thighs, and keep your upper body straight.

2. Stretch your head forward, backward, left and right respectively, and repeat it twice.

3. Turn your head clockwise and counterclockwise once.

Efficacy: Stretch the head, neck and shoulders to treat cervical spondylosis and scapulohumeral periarthritis.

2. Triangle

Practice:

1. Prepare a chair and stand next to the chair with your legs open at shoulder width.

2. Inhale, open your hands to the sides, with your arms parallel to the ground.

3. Exhale, bend your waist to the right, hold the chair with your right hand, and lift your left hand towards the ceiling.

4. Look towards the fingertip of your left hand, breathe normally 5-10 times, and then restore.

Efficacy: This is an excellent practice for the spine and back. It nourishes the nerves in the spine and back, strengthens the back, eliminates back pain, expands the chest, increases lung capacity, and reduces fat around the waist. Triangle pose is also a posture that stretches the muscles of the whole body, and the muscles of the whole body are nourished as a result.

3. Triangle twist type

Practice:

1. On the basis of triangular pose, slowly turn around to the rear and exchange posture with your hands.

2. Look towards the tip of your fingers and keep breathing 5-10 times. Change direction, do it twice each.

Efficacy: Same as triangle style. In addition, it also increases flexibility in waist rotation.

4. Seat forward leaning forward

Practice:

1. Sit in a chair and keep your body upright.

2. Inhale, put your hands together, and lift them above your head.

3. Exhale, bend over, and stretch your hands forward at the same time.

4. Maintain 5-10 breaths, and then repeat it on another side, 3 times each.

Efficacy: This exercise massage the abdominal organs, improve the function of the digestive system, regulate the intestines and stomach, and at the same time exercise and strengthen the back.

5. Chair leaning forward

Practice:

1, sitting position, hands on both sides of the chair.

Bend forward, put your hands on both sides of your legs, and keep breathing evenly.

3. Restore after 30 seconds. Repeat 3-5 times.

Efficacy: This is a method for stretching arms and legs to nourish the back, brain and eyes. It has a good therapeutic effect on back pain and scapulohumeral periarthritis.

6. Standing dance posture

Practice:

1. Stand behind the chair and hold the back of the chair with your left hand.

2. Bend your left leg back and grab your left ankle with your left hand.

3. Exhale, slowly tilt your upper body forward, lift your head, keep breathing normally for 5-10 times, and slowly restore.

4. Repeat on the other side, twice on both sides.

Efficacy: Stretch and strengthen the spine, promote blood circulation in the back, and nourish the spinal nerves. At the same time, this exercise can effectively relieve various back pain and lumbago, correct humpback, and improve poor posture.

7. Chair camel style

Practice:

1. Stand behind the chair, hold the chair back with both hands, and open your legs.

2. Inhale, chest your chest and abdomen, and tilt your head back.

3. Maintain normal breathing 4 times, then restore, and repeat 3 times.

Efficacy: Strengthen the legs, feet, knees and uterus muscles, and have a good nourishing effect on the legs of sedentary people.

8. Meditate and relax in the chair

Practice:

1. Sit down with your upper body straight, put your hands above your thighs, relax, and close your eyes.

2. After breathing evenly 20 times, open your eyes.

Efficacy: Organize the body after exercise and restore the tissues and organs of the whole body to their natural state. (Editor in charge: Jiang Gang)