Office yoga relieves 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, you can easily experience scapulohumeral periarthritis and other diseases. At this time, you may wish to do the following yoga exercises to help you relieve muscle pain. Fight office syndrome.
neck posture
practices
★ Sit in a chair, put your hands above your thighs, and keep your upper body straight.
★ Stretch your head forward, backward, left and right respectively, and repeat it twice.
★ Turn your head clockwise and counterclockwise once.
efficacy
Stretch the head, neck and shoulders to treat cervical spondylosis and scapulohumeral periarthritis.
Trikonasana
practices
★ Prepare a chair and stand next to the chair with your legs open to be shoulder width.
★ Inhale, open your hands to the sides, with your arms parallel to the ground.
★ Exhale, bend your waist to the right, hold the chair with your right hand, and lift your left hand towards the ceiling.
★ Look in the direction of 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.
triangular torsion type
practices
★ On the basis of triangular pose, slowly turn around to the rear and exchange positions with your hands.
★ Look towards the tip of your fingers and keep breathing 5-10 times. Change direction, do it twice each.
efficacy
Same as triangle. In addition, it also increases flexibility in waist rotation.
seat forward
practices
★ Sit in a chair and keep your body upright.
★ Inhale, put your hands together, and lift them above your head.
★ Exhale, bend over, and stretch your hands forward at the same time.
★ Hold for 5-10 breaths, 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.
Chair forward
practices
★ Sitting in a sitting position, holding both sides of the chair with both hands.
★ Bend forward, place your hands on both sides of your legs, and maintain even breathing.
★ Hold for 30 seconds and restore. Repeat 3-5 times.
efficacy
This is a practice to stretch your arms and legs to nourish your back, brain and eyes. It has a good therapeutic effect on back pain and scapulohumeral periarthritis.
Standing posture
practices
★ Stand behind the chair and hold the back of the chair with your left hand.
★ Bend your left leg back and grab your left ankle with your left hand.
★ Exhale, slowly tilt your upper body forward, lift your head, maintain normal breathing for 5-10 times, and slowly restore.
★ 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.
Chair Camel
practices
★ Stand behind the chair, hold the chair back with both hands, and open your legs.
★ Inhale, chest your chest and abdomen, and tilt your head back.
★ Keep breathing normally 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.
Meditate and relax in the chair
practices
★ Sit down with your upper body straight, put your hands above your thighs, relax, and close your eyes.
★ After breathing evenly 20 times, open your eyes.
efficacy
Organize the body after exercise to restore the tissues and organs of the whole body to their natural state. (Internship Editor: Yan Lili)