3 Recruiting white-collar workers to relieve work pressure

Most white-collar workers sitting at their desks and working will have this feeling: Long-term work stress and psychological fatigue can easily cause physical discomfort and psychological depression, which seriously affects work efficiency. To this end, we recommend several yoga moves to office workers that can be practiced in the office. Whether men or women, if you persist in practicing, you can relieve work pressure and achieve true harmony and relaxation between your body and mind.

Up-leg lift

Methods: 1. Sit in a chair with your back straight, lift your left leg, and grab your left foot or left calf with both hands. 2. When inhaling, try to raise your calves upward, and if possible, try to straighten your knees. Maintain 3-5 even breaths. 3. When exhale, retract your calves, put your insteps down, hold the front side of your calves with both hands and pull them to your chest, and lower your head to relax. Maintain 3-5 even breaths. 4. Do the same with the other leg. Repeat 2-3 times for each leg.

Awareness: Feel the stretching of the muscles in the back of your legs. Efficacy: Relax leg muscles, help blood circulation in lower limbs, and eliminate swelling.

Notes: Stretch your spine upward as much as possible and relax your shoulders. Don't force your knees to straighten to avoid injury.

chest out

Method:

1. Sit in the chair with your back straight, grab both sides of the chair back with both hands, and straighten your arms as far as possible.

2. When inhaling, try to straighten out your chest and lift your head forward, while tightening the muscles in your shoulders and back. Maintain 3-5 even breaths.

3. When exhaling, relax your hands, bend your body forward, your head droop naturally, hold your calves with your hands, and arch your back and chest. Maintain 3-5 even breaths.

Awareness: When you chest out your chest, feel your chest expand forward and upward, while consciously tightening the muscles in your back inward. When you bend forward, feel the stretching and relaxation of your shoulders and back. Efficacy: Prevent hunchback, relieve shoulder pain, and help stretch back muscles. Promote blood circulation in the arms and shoulders, while preventing breast sagging.

Notes: Keep your shoulders relaxed and don't shrug.

Spine Torsion

Method:

1. Sit in a chair with your back upright and your legs relaxed.

2. Place your left hand on the back of the chair and your right hand on the desk. When inhaling in, stretch the spine upward. When exhaling out, twist the spine to the left and back, and look back. Maintain 3-5 even breaths.

3. Inhale reduction. Do it again in the opposite direction, 3 times on the left and right sides.

Awareness: Focus on the feeling of rotation of the spine and experience the squeezing of the internal organs.

Efficacy: Enhance the elasticity of the spine, massage abdominal internal organs, promote gastrointestinal peristalsis, eliminate flatulence, and reduce excess fat in the waist and abdomen.

Precautions: Try to keep your spine straight and straight and your shoulders relaxed. Friends who have problems such as scoliosis or protrusion should practice under the guidance of a doctor.

Eat less fish after exercise

Some people like to have a delicious meal of fish to supplement nutrition after working out. However, experts tell us that after a lot of exercise, the human body is in a state of exhaustion, and eating fish at this time will make people more likely to be tired. This is because fish is a high-protein, low-fat food and an acidic food. Eating fish when the body feels tired will undoubtedly make it worse.

Generally speaking, in order to reduce fatigue after physical labor or exercise, people should eat more alkaline foods, such as spinach, cabbage, cabbage, lettuce, carrot, bamboo shoots, potatoes, kelp, citrus, watermelon, bananas, strawberries, etc.

In addition, if you feel hungry after exercise, it is inappropriate to eat chicken, meat, eggs, sugar and other foods immediately to fill your stomach. The sense of hunger that arises at this time is not necessarily true hunger, but is often thirst. The correct way to do this is to replenish liquids first and drink some water or juice, which not only supplements the lost minerals and water, but also fills the stomach and suppresses excessive appetite.

In order to replenish salt after exercise, you can also drink some delicious salty soup or eat salty candied fruit. (Internship Editor: Wu Jinyu)