Five-style office yoga twists the spine and protects health

1. Double corner chair

1. Spread your feet about 1 meter wide apart, inhale, place your arms on your lower back, and cross your fingers.

2. Bend over, raise your arms forward and upward, place your hands on the back of the chair, and breathe evenly.

3. Hold this position for 30 seconds, then slowly restore it.

4. Close your eyes, breathe evenly, and relax for 30 seconds.

5. Repeat the entire technique 3 to 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.

2. Standing posture

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

2. Bend your right leg, inhale, and grab your right ankle with your right hand.

3. Exhale, slowly lower your upper body, lift your head, pull your right leg hard with your right hand and stretch it upward. After breathing normally for 5 to 10 times, slowly restore.

4. Repeat on the other side, twice on each side.

Efficacy: It strengthens the muscles of the whole body and eliminates pain and rigidity caused by fatigue. It helps treat various back pain and relatively minor spinal injuries. When yoga practitioners do this posture correctly, they will feel that each spine is stretched, nourished and strengthened.

3. Chair camel style

1. Spread your feet apart at shoulder width and hold the chair back with your hands from behind.

2. Exhale and slowly stretch your head, neck, and chest backward, push your hips forward, and open your shoulders.

3. Keep breathing evenly for 30 seconds and slowly restore.

4. Close your eyes, breathe evenly, and relax for 30 seconds.

5. Repeat the entire technique 3 times.

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.