What are the health exercises that are suitable for office workers? How?

Since most of the office workers have standing or sitting for a long time, learning and using these health exercises can help maintain physical health and reduce the risk of "occupational diseases". I would like to introduce the details below.

First, the practice of eye exercises.

Due to the time constraints of office workers, I only recommend two effective techniques. First, according to the Qingming acupoint, the specific method is to use the thumb and index finger to squeeze and massage the Qingming acupoint, which can last several times; Second, press the temples and scrape the eye sockets, which is also very simple, massage the temples with your thumb and scrape the eye sockets up and down with your index finger in turn. The above two methods can be done at any time, and they do not take up too much time, and the effect of relieving fatigue and protecting the eyes is very good.

Second, the practice of cervical spine health exercises.

Cervical spine problems are a common problem for office workers, so it is necessary for office workers to master the practice of cervical spine health exercises. Two methods are recommended: first, you should first relax the neck muscles to let the neck relax, then let the head lower as much as possible, and then slowly raise it, each movement for five seconds, repeat several times; Second, you can take the head-shaking method, counterclockwise and clockwise back and forth rotation of the head, which can also play a role in protecting the cervical spine and relieving fatigue.

3. The practice of balancing exercises.

Balance exercises can relieve stress, maintain body coordination, and improve work efficiency, so it is recommended for office workers. I recommend a simple and effective yoga pose: first keep your body upright, put your feet together, then put your hands together, your arms parallel to the ground, and then slowly lift your left or right foot, according to your habits, keep your body balanced, repeat several times a day, anytime, anywhere, without consuming time and energy.

The above is the practice of some office workers' health exercises, as long as you understand the essentials of doing exercises, it is very simple, and as long as you do these simple actions, you can bring great benefits to your body, I hope the above content can help you.

Office workers can do shoulder and neck exercises in between breaks, and shoulder and neck exercises can be crossed with the back up, with the left arm up from the back and the right arm from the back down. It's best to clasp your fingers. Hold for 5-8 breaths and switch sides.

Like eye exercises, simple stretching exercises, such can be exercised, suitable for office workers, just sit on a stool to operate or stand up.

Hip lift: Sit in a chair with your body tightening and abdomen, and support the chair with both hands, tighten the glutes and lift your hips slightly from the chair. Hold this position for 4 6 seconds and repeat 4 to 8 times.

This movement strengthens the muscles of the upper limbs, waist, abdomen, buttocks and legs, and has the effect of preventing low back pain and sciatica.

Waist rotation exercise: sit on a chair, cross your waist with both hands, step on the ground with both feet, turn your waist left and right to the maximum extent, and repeat 8 12 times. This action can strengthen the strength and flexibility of the waist and abdomen, prevent low back pain, and is effective in removing excess subcutaneous fat in the waist and abdomen and toning the waistline.

Grip exercises: When you are sitting, your feet are idle, you can work while using your feet to grip the ground without stopping, and then rotate your feet to move your ankles. Practicing this movement regularly can effectively relieve fatigue.

(1) Head movement.

The feet are naturally open, and the hands are crossed at the waist; Make four eight beats of the head forward, backward, left and right flexion, and then do two eight beats each around the ring to the left and right, breathe naturally, and mainly move the cervical spine.

2) Stretching exercises.

The feet are naturally open, the ten fingers of the two hands are crossed in front of the chest, the arms are stretched forward, and the palms are outward, reducing; Same as above, stretch your arms upward, palms up, restore; Do two eight beats in a row. Mainly move the fingers, wrists and elbow joints, requiring the arms to be stretched and the heels lifted at the same time, and the movements are coordinated.

3) Shoulder loop exercise.

The feet are naturally open, the arms are naturally bent on the sides of the body, and the palms are half clenched; Wrap the ring forward and backward, each with two eight beats; Mainly moves the shoulder joint; Ask for the shoulder straps to be relaxed while the ankles are raised.

4) Lateral flexion exercise.

Feet shoulder-width apart, arms drooping; At the beginning of the exercise, swing the left hand back to the body, swing the right hand to the left through the side of the body, touch the left ear, and bend the left side of the upper body at the same time, and then do the same movement in the opposite direction; Mainly move the waist, ask the chest to be bent when the body is bent sideways, do not bend the legs, and do two eight beats in a row.

5) Rotation movement.

The feet are naturally opened, and the ten fingers of the two hands are crossed behind to make a turn to the left and right; Mainly move the waist, require the feet not to move when turning, and do two consecutive eight beats.

6) The body moves around the ring.

The feet are naturally shoulder-width apart, the arms are naturally drooping, the upper body is bent forward to the left (right) around the ring, and the arms rotate with the upper body. Exhale as you bend forward and inhale as you lift your upper body. When doing this exercise, pay attention to the forward bending of the body, then swing the arms to the left, then to the right, and then to the left to wrap the ring, reverting; Then swing to the right, then to the left, and then to the right, and do four consecutive eight beats.

Mainly move the waist and hips, and the range of requirements is from small to large. Knee loop exercise. Bring your feet together and bend your knees, and press your hands on your knees.

At the same time, turn your knees to the left and right, with the amplitude from small to large, and do two to four consecutive eight beats; The main activity of the knee joint requires both hands to be able to exert strength and master the strength during the activity.

7) Ankle loop movement.

Spread your feet left and right, cross your waist with both hands, shift your body weight to your left foot, lift your right heel, wrap your ankle outward and inward, and then stand with your right foot and do the same with your left foot, mainly moving your ankle joint. It is required that the toes of the feet should not leave the ground during the exercise, and the order should be carried out first on the outside and then on the inside.

8) Jumping exercises.

Stand with your feet together, cross your hands on your hips, and jump up gently; You can also jump back and forth, left and right when jumping. Mainly move the knee and ankle joints, and ask yourself to master the intensity and frequency, not reluctantly.

9) Tidying up exercise.

The feet are naturally small, the left (right) leg is bent and the leg is raised, and the arms are naturally swinging back and forth, breathing naturally, the amplitude changes from large to small, and the speed changes from fast to slow. Do two eight beats in a row.

Stretch your waist and loosen your bones, every hour.

If you don't want to stiffen your neck, you have to turn around, on both sides!

Push down push down push down, push and release tesuji every hour!

Thousands of thousands, thousands of thousands, every hour to turn arms!

Office workers do health exercises, this concept is very good, now office workers are almost all sitting on the computer for 8 hours, almost more than 90% of people have cervical spondylosis, so doing aerobics is a must. You can use your spare time to do it together, and ten minutes is good. For example, the 5th set of Jiamusi aerobics, the 1st and 2nd sections, will do.

But if it is far from enough to do ten minutes at work, you still have to do it again after dinner, rejuvenation exercises are also very good, and now you see some aunts over sixty or seventy years old doing it, many young people can't look at it, but these two sets of exercises are very good for the cervical and lumbar spine.

Stretch your arms.

Stand upright with your hands clasped above your head while tightening your shoulder blades. Hold for 10 seconds, relax, repeat 5 to 10 times. Then, return to a standing position, clasp your hands behind your head, contract your shoulder blades, hold for 10 seconds, relax, and repeat 5-10 times.

Nod movement. Maintain a sitting position with your head slightly tilted as if nodding. Nod your head with a stretch in your neck, pause for 10 seconds, then relax and repeat 5-10 times.

Chest lift exercises. Sit in a chair with your arms on your sides and your feet flat. Slowly raise your chest towards the ceiling, but don't lift your head and keep your chin parallel to the ground. Hold for 10 seconds, then relax, repeating 5-10 times.

Shrink the shoulder blades to return to the prepared position for the previous movement, this time with your hands on your hips, contract both shoulder blades, and give your chest a strained feeling. After holding for 10 seconds, relax slowly and repeat 5-10 times. Move your chin forward to keep your chin parallel to the ground, then extend your chin, head, and neck forward, but not down.

Hold for 10 seconds, relax, repeat 5 to 10 times. It is important to remember that you should put your fingers against your lips when doing this to correct the angle and position of your head at any time.

Jogging, swimming, cycling, skipping rope, aerobics, square dancing.

Trotting in place, it's good to slim down, squats are OK, aerobics is OK.

Stretch your arms: Stand upright with your hands clasped above your head while tightening your shoulder blades.

Trotting in place, it's good to slim down.

Section 1: Rub the Tianying acupoints. Rib the left and right thumbs to the upper orbital angle below the left and right eyebrows.

The other four fingers are spread out and bent like an arch, supported on the forehead, and the kneading dough should not be too large. Tianying acupoint, also known as A is acupoint, this kind of acupuncture point is generally determined with the disease, mostly located near the lesion, but also in the part far away from it, there is no fixed position and name.

Section 2: Squeeze the eye acupoint. Press the base of your nose with your left or right thumb, first down and then up.

Eye acupoint, above the inner corner of the eye, hollow at the edge of the orbital bone. To put it simply, you press the base of your nose with your left or right thumb, first down and then upward. The human eye acupoint is located on the face, in a depression slightly above the canthal angle of the eye.

Section 3: Rub the four white points. First put the left and right index fingers and middle fingers together, place them on both sides near the wings of the nose, support the thumb in the depression of the lower palate bone, and then put down the middle finger and rub it on the cheek**.

Note that the acupuncture points do not need to be moved, and the kneading surface should not be too large. Four white acupoints, when the eyes are looking straight ahead, the lower edge of the orbit is straight down the horizontal finger.

Section 4: Scrape the eye sockets by pressing the temples and chakras. Fist up the four fingers, hold down the temples with the ribbed side of the left and right thumbs, scrape the eye socket up and down with the inner side of the second section of the left and right index fingers, start from the eyebrows on the upper side, end at the tip of the eyebrows, and start from the inner corner of the eye to the outer corner of the eye, first up and then down, and scrape the next circle.

The temples are in front of the pinna, on either side of the forehead, and above the extension line at the outer corner of the eye.