Office stretching exercise illustration complete

Method 1: Do it twice every 30 seconds-stretch the back muscles

① Close your palms firmly in front of your chest, tighten your fingers tightly, and slowly adjust your breathing. Head down, tighten your chin, close your eyes, stretch your wrists forward as far as possible, and stretch the muscles of your head, shoulders, back, and waist.

②. Keep the movements of ① and take a deep breath. Then while turning the tight palms outward, slowly exhale and stretch your body forward as far as possible. Then slowly relax your body and repeat the action of ①. Teacher Nagano's tip: It's easier to relax with your eyes closed!

Method 2: Chest your chest for 15 seconds & lift your arms for 10 seconds, twice-relax the chest and back muscles

① Don't sit too deep in the chair. Sit to 1/3 of the chair, chest out your chest and abdomen, put your hands behind your back, close your palms firmly, and tighten your fingers tightly. Squeeze your shoulder blades as far as possible to the middle, straighten your chest, and hold for 15 seconds.

②. Maintain the position of ①, tilt your body forward slightly, and lift your tight hands upwards as much as possible for 10 seconds. Then, slowly return to the original position. Teacher Nagano's tip: Try to tuck in your abdomen and don't lean back.

Method 3: Do it twice for 15 seconds on the left and right sides-stretch the muscles of the calf, the inside of the knee, and the back of the thigh.

① Don't sit too deep in the chair. Sit 1/3 of the chair and straighten your back. At the same time, stretch your left foot forward, with your heel pressed against the floor, the sole of your foot at a 90-degree angle to your calf, and press your inner knees downward to tighten the muscles on the calf and back of your thigh.

② On the basis of the movements in ①, stretch your hands towards the toes and tighten the calf, inner knee, and thigh muscles. Then, the right foot performs the above actions in the same way. Teacher Nagano's tip: Keep your waist straight when you lean forward.

Method 4: Do it three times for 10 seconds on the left and right sides-exercise the muscles that support the knees.

① Don't make the chair too deep, sit 1/3 of the chair. Then, concentrate your strength on your abdomen, stretch your right foot forward and lift it up slightly.

② On the basis of the action in ①, lift your right foot up to be level with the floor, with the toes as straight as possible. At the same time, concentrate your strength on your knees and hold for 10 seconds. Do the same with your left foot. Teacher Nagano's tip: Consciously concentrate your strength on your knees.

Method 5: Do it twice for 15 seconds on the left and right sides-stretch the arm muscles for

① Sit in a chair with palms up and arms straight forward. Use your right hand to gently hold the four fingers other than the thumb of your left hand, and force your hands down. Alternate left and right hands to do the above movements.

② Sit on the chair, straighten your elbows, and press your palms on the chair. At this time, apply force to the inside of the wrist forward. Teacher Nagano's little advice: Don't bend your elbows.

Method 6: Do it three times for 10 seconds on the left and right sides-tighten the relaxed muscles of the wrist

① Sit on a chair, straighten your waist, chest out your chest and abdomen. Clench your hands into fists and cross your wrists up and down.

② Tighten both fists tightly, bend your lower wrist hard on your chest, and squeeze your upper wrist hard on your lower wrist. Keep squeezing each other. Do the same movement alternately with your upper and lower hands. Teacher Nagano's tip: Hold your hands tightly and squeeze each other hard.