According to survey statistics, office workers sit in chairs for an average of 6.2 hours a day. Sitting without moving will lead to illness! Lumbar spondylosis, cervical spondylosis, periarthritis of shoulder, myopia, hemorrhoids, etc. are all eroding the health of white-collar workers. This is also the root cause of sub-health for most people. This article is specially customized for white-collar workers. It is simple, easy to operate, and you can take a break in the middle to help your health!
1. Leg lifting and relaxation exercise
Effect: It can tighten the thigh fat above the knee and relax the thigh.
Slowly lift your legs, and the muscles on the legs will feel strong. Put your hands on both sides of the buttocks. It is an action to tighten the knees and upper thigh fat. When wearing a suit skirt, it can especially make the leg lines look better. Feel the muscles above the knees and the front of the thighs contract to lift your legs.
2. Hip stretching exercise
Effect: It has the effect of tightening and lifting the buttocks.
Try to adjust the time you usually sit in a chair to 3 hours.
Just by standing and lifting your legs, you can lift your buttocks and tighten your buttocks, and fully exercise your buttocks. Feel the contraction of your buttocks and kick your legs backwards with force and then slowly lower them. If you use the counter-force of the movement, the muscles in your hands can also be exercised.
As the angle of the upper body decreases, the intensity of the exercise increases.
3. Shoulder and arm exercise
Effect: It can charge weak arms to 200%.
Stretch your shoulders, straighten your arms, bend your arms, and correct the upper part of your elbows when you straighten them. Because you sit in front of the computer for a long time to work, your shoulders will feel sore and your arms will feel weak. At this time, if you stretch your arms backwards like a big lazy waist to do exercise, you can get relief. Because it is an action to exercise the upper part of the upper wrist triceps, it can make your arms strong and firm. You can also hold the water bottle with both hands and use the feeling of your arms touching your buttocks back and forth to keep your arms close to your body.
4. Calf stretching
Effect: Relieve the calves that have become hard and sore due to high heels.
When you bend your upper body forward, use your fingertips to touch your toes to straighten your waist and stretch your body.
This is an action that can be done while sitting on a chair in the office. It can relieve the soreness and fatigue of the calves caused by wearing high heels for a long time. Straighten one leg and stretch the ankle and toes toward the body. Hold for 1-2 seconds and then bend forward at the waist to stretch the tense calf muscles and the gathered body muscles. If it is difficult to do with high heels, you don't have to put your feet completely on the ground.