How to practice yoga between work
Maybe you spend most of your day in the office, and if you sit for a long time, you will inevitably have back pain, so let's practice office yoga from now on.
Props: Table, chair.
Time: Between opening a website, answering a phone, copying documents and having a cup of tea.
Efficacy: Relieves headaches, neck pain, sore legs, lumbar muscle strain and other symptoms, and can also create a perfect body.
I believe that quite a few white-collar workers have the concept of healthy living, but "no time" is the biggest problem. As everyone knows, time is the water in the sponge. Squeeze it out for a few minutes every day between work to exercise your arms and legs. If you persist for a long time, you will definitely discover its beauty. Here is a convenient and fast office yoga that can be carried out anytime, anywhere. Use tables and chairs as necessary "props" in the office, use the time to open a web page, answer a phone call, copy documents, and drink a cup of tea, and use several simple postures to address headaches, neck pain and symptoms that are easy to occur after sitting in the office., prescribe the right medicine for symptoms such as sore legs and lumbar muscle strain, and at the same time create a perfect body.
Action 1 Relax your spine
Efficacy: Relax the spine that becomes stiff and tight after sitting for a long time.
Essentials: Lay the stool steadily, stand on the ground with your left leg, and step on the stool with your right leg to stand firm at a 90-degree angle between your thighs and calves. Keep your back straight and hold your right knee with your left hand. Slowly twist the cervical vertebra until the lumbar vertebra is facing the right side of the body, and look towards the back of the body. Hold for 30 seconds, alternating between left and right 3-5 times.
Tip: When turning to the right, hold your waist with your left hand to maintain balance, or support your fingers on the desk behind you to reduce the difficulty. Depending on the height of each person, you can also place a book, dictionary, etc. under your fingers to adjust the height.
Action 2 Soothes back muscles
Efficacy: Relax back muscles and relieve fatigue from sitting at the desk for a long time.
Essentials: Stand upright with your legs at shoulder width, cross your fingers behind your back, open your shoulders, and lean back as much as possible to your limit. Hold for 10-15 seconds.
Tip: Pay attention to maintaining balance and support your neck when leaning back to avoid discomfort caused by leaning back too far.
Exercise 3 Exercise your back
Efficacy: Relieves back and waist fatigue, while stretching shoulders.
Essentials: Hold the chair of the chair, press down on your body, and straighten your legs so that your body and legs are at a 90-degree angle. Look ahead. Hold for 15-30 seconds.
Tip: Action 2 and Action 3 are practiced in a matching manner, just like an elastic band. After tightening, it must be relaxed. Therefore, the second and third movements are alternated and done 2-3 times each, and the effect is better. (Editor in charge: Teng Yun)