Tables, chairs, props, office yoga, anytime, anywhere

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.

Action 4 Prevent "mouse hands"

Efficacy: Relax shoulders and back, which is especially beneficial for preventing and treating "mouse hands".

Essentials: Sit upright with your back straight, touch your left shoulder blade from behind with your right hand, hug your right elbow with your left hand, and take a deep breath. Hold for 15-30 seconds, alternating twice left and right.

Tip: Stretch the neck straight and not lean forward. The standard state of the movement should be such that the head, neck and body are basically in the same plane, ensure that the shoulders are fully open and the arms are stretched as far as possible, and not allow the neck to accommodate because the arms are out of reach.

Action 5 Rescue the psoas muscle

Efficacy: Stretch the lateral psoas muscles and relax the waist.

Main point: Sit up, straighten your back, and get out of the chair. Hold the armrest of the chair with your right hand, lift your left hand up, and push your body to the right. Take a deep breath at the same time. Hold for 15 seconds, do twice on the left and right sides.

Tip: Hold your legs firmly when pressing down, do not sway, and keep your body balanced.

Action 6 Activate the neck muscles

Efficacy: Stretch neck muscles and relieve mental tension.

Essentials: Basically similar to Action 5, except place the raised hand on the neck, and press the lower side of the hand on the neck. Persistence time is up to you, and repeat it 10 times on each side.

Tip: Pay attention to regulating deep breathing, which is very effective in relieving stress and fatigue.

Action 7 Tighten your hips

Efficacy: Stretch your back, exercise your lower body strength, and tighten your thighs and buttocks at the same time.

Essentials: Similar to horse stance, spread your hands apart, hold the chair back, squat slowly, and try to make your thighs and calves at a 90-degree angle. Hold for 5 to 10 seconds and repeat twice.

Tip: Keep your body balanced and breathe evenly.

TIPS

1. Office yoga is simple, easy to learn, and easy to do. It does not require a special place. The movements are not big, and it will not affect others when practicing.

2. The movements seem to be relatively slow, the rhythm is slow, and the requirements for flexibility are relatively high, but in fact yoga emphasizes the method of breathing and the trick to putting the body into a calm state. Adjusting your emotions and mentality is the most critical thing. No matter how hot things are, put them all aside in these few minutes.

3. Yoga requires exercise on an empty stomach, so it should be done as much as possible before lunch or afternoon tea.

4. If you are required to wear a suit at work, try to wear pants and unbutton the suit, take off your tie to make your dress looser. Prepare a pair of flat shoes for the office and change them into when practicing yoga. Wearing high heels to do yoga not only affects the efficacy but also easily hurts. (Internship Editor: Wu Jinyu)