White-collar workers how to maintain health and lose weight teach you a set of head exercises

Step 1. pitch up

1. Bend your legs together and sit lightly on 1/2 of the chair. The front edge of the chair is just close to the base of the thigh. The thighs and calves are naturally at a 90-degree right angle. The abdomen is tightened, the upper body is straight, and the back muscles are as much as possible. Lift up so that the upper body and thighs are also vertical, face forward, put your fingers together, stretch out your thumbs, and hold them under your chin. The inside of the second joint of your index finger is pressed against the tip of the nose.

2. With the pulp of your thumb pressed against your chin, lift your head up and fully stretch your neck, but keep your thumb pressed against your chin, and the tip of your nose and your index finger are away. With the movement of leaning up, the muscles of your abdomen and back also stretch up.

3. Then loosen your hands together, open your fingers naturally, and hold them in the upper position of the back of your head. Lower your head forward and stretch the back of your neck to stretch the top of your neck and your back with two forces perpendicular to 90 degrees. Open, keep your upper body straight and don't relax.

Step 2. Turn left and right

Sit lightly on the chair with your legs closed together, with your knees closed together with the inside of your feet, your thighs at a 90-degree angle to your calves, your arms straightened, and your hands held on the left and right sides of the chair. Tighten the abdominal muscles, straighten the upper body, and relax your shoulders, tilt your shoulder blades back and press down, open your chest moderately, and twist your head from left to right. In the same way, twist your head from right to left.

Be careful not to shift your head forward and backward when turning your head. Try to keep your face facing forward and twist your neck. When you twist it to both sides, try to twist your face completely to one side. Don't shrug and bow your back. Keep your shoulders in a horizontal posture, and stretch your neck and upper body.

Step 3. Turn your head back and forth

1. Bend your legs together and sit lightly on the chair, with the inner sides of the left and right soles touching each other. The thighs and calves, and the upper body and thighs are perpendicular to each other. Relax the shoulders, press down on the shoulder blades and lean back, moderately open the chest cage, and put both hands on the thighs, with your head down forward, facing the thighs.

2. Keep the whole body sitting, twist the head clockwise with the lower end of the neck as the center, front → right → back → left → front. Try to stretch the neck several times with each action, and try to fix other parts of the body. Don't tilt with the movement of turning your head.

When turning your head, remember to always keep your neck stretched and loaded. Use the four directions, front, back, left and right as the target points, and twist your head in a smooth arc trajectory. Don't lift your shoulders and tilt your head obliquely while contracting your chest. Keep your upper body straight, tighten your abdomen, and stretch your whole body out!