Eight yoga exercises to stretch and prevent spring fatigue

OL, OJ, let's do the exercises! Time to do exercises! Isn't it very enviable to sit in an office and work? But the "office workers" themselves know that if they sit at their desks for a long time, stare at the computer, and tap on the keyboard, they will not be able to maintain their figure, and their health will not be guaranteed! The cervical spine, lumbar spine, and stomach are all in turmoil. How can we endure it in the long run?

If you want to keep a healthy body and keep a healthy body, put down what you are doing and take 5 minutes a day to do this set of yoga specially designed for office workers. If you persist for a long time, you will definitely have unexpected gains.

This is a set of yoga routines specially designed for office workers who lack exercise to relieve stress and prevent spring fatigue. Use a series of simple yoga movements to help relieve work stress and treat and prevent common "office syndromes". This set of movements is simple and has obvious effects. It can be easily practiced in an inch of the office to achieve the purpose of protecting vision, eliminating cervical spine, shoulder, and back fatigue, and preventing spring fatigue.

1. Wind blowing tree style

Action essentials: Stand upright, feet together, place your left hand on the back of the chair, and hold your right hand high above your head, close to your ears. Inhale and extend your spine upward, exhale and bend your upper body from your waist to the left, bending to the maximum, and imagine yourself as a tree swaying in the wind. Hold for 10-20 seconds and repeat the action in reverse direction.

Efficacy: Expand chest, relax shoulder joints, improve posture, enhance flexibility, improve balance, eliminate excess fat in waist and abdomen, and strengthen ankles.

2. Ox noodle style

Action essentials: Stand or sit in a chair, keep your back upright, hold your right arm high above your head, bend your right elbow, and try to place your right hand between your shoulder blades. Lower your left arm, bend your left elbow, and retract your left forearm towards your back until your right fingers can engage your left fingers. Breathe normally, hold the position for 5-20 seconds, then change directions and repeat. Although it looks simple, it is very difficult to do!

Efficacy: Stretch arm joints, treat arthritis, enhance lung function, and improve body shape and balance. Reduce excess fat in the upper arms, especially on the back of the upper arms, so that the chest can develop. Eliminate back pain, shoulder stiffness, cervical spine and other diseases.

3. Fish style

Action essentials: Sit one-half of the chair, bend your hands back, and hold the back of the chair. Keep your body upright, extend your shoulders back and open, absorb your abdomen, exhale and lean back, straighten your chest forward as far as possible, relax your head and lean against the back of the chair, stare at the ceiling or close your eyes, and hold this position for 10 seconds.

Efficacy: Eliminate congestion caused by long-term bending of the body forward, promote blood circulation in the lungs and heart, stimulate hormone organs near the neck, and promote hormone secretion around the neck.

4. Triangle extension

Action essentials: Spread your feet to 2-3 times the shoulders, spread your arms on both sides of the body, parallel to the ground, palms down, exhale and slowly bend to the right. You can place your right hand on your right calf or ankle. Stretch your left arm upward, keep your arms in a straight line, and look up at your left hand. Adjust your breath 15-20 times and repeat the action in different directions.

Efficacy: Eliminate fat on the waist and strengthen hip muscles, regulate emotions and stimulate the whole nervous system, stretch and massage the abdominal organs to improve the digestive system, reconcile thigh muscles, eliminate rigidity, and strengthen the spine, buttocks and ankles.

5. Double angle type

Action essentials: Stand up in front of the chair, separate your feet by two shoulder widths, fasten your hands behind your back, inhale and extend your spine upward, exhale and bend your upper body forward as much as possible from the waist, and stretch your arms forward and downward until your hands are on the chair. Sit on, straighten your legs, feel the strong stretching of the leg ligaments and the stretching of the spine, and relax your neck. It hangs naturally. Breathe normally and hold for 20 seconds. When starting, look up first and slowly return to basic standing position.

Efficacy: Stretch the calf muscles, ligaments, thighs and arm muscles, nourish and strengthen the muscles of the upper back and shoulders, promote digestive function, eliminate flatulence and gastrointestinal discomfort, blood backflow nourishes the brain, have a rosy and shiny complexion, exercise the neck and eliminate neck discomfort.

6. Right angle type

Action essentials: Stand on the floor, feet together, inhale and raise your arms above your head, exhale, and bend forward. Place your hands on the sill or table until your back and arms are at right angles to your thighs. Hold for 15-20 seconds. Inhale and return the way you came.

Efficacy: Correct humpback, spinal curvature and sagging shoulders; eliminate neck, shoulder and back tension and strengthen shoulder strength; stretch leg muscles, strengthen lower limb strength, stretch the back waist curve, and slim the waist.

7. Simple Shooter Style

Action essentials: Sit on the chair, with your legs together, straighten your left leg forward, place your right hand on the chair, straighten your left hand, grab the toes of your left foot, push your heels forward, and look forward. Focus on stretching your body. Breathe normally, hold for 15-20 seconds, change feet and repeat.

Efficacy: It can strengthen the hip joint, strengthen arm strength, relieve neck and back muscle tension, and strengthen the function of abdominal organs. Slim waist, prevent bucket waist, massage internal organs, and strengthen liver and kidney functions.

8. Upper Dog Style

Action essentials: Stand in front of the window sill or table, support your hands on the window sill, inhale and stretch your spine upward, exhale, open your chest and push upward and forward, push your hips and pubis upward, tighten your legs, and look above, neck, and spine. Stretch as much as possible, breathe normally, hold your posture for 10-20 seconds, then lift your hips first, move your feet forward, and slowly retract it.

Efficacy: Eliminate stiffness in the back, legs and shoulders. Regulate blood circulation in the pelvic area, expand the chest, stretch and strengthen the lungs, and enhance immunity. (Editor in charge: Teng Yun)