How to exercise in the office

In recent years, more and more office workers are prone to shoulder spondylitis. Why? Because of sitting for too long and not exercising for a long time, blood circulation is affected. However, many people do not have time to go to the gym to exercise, especially employees with families, who often spend their weekends with their families. In fact, office workers can exercise in the office. So, how to keep fit in the office?

1. Sitting posture International fitness coaches suggest the following sitting postures:

1. Maintain the natural curvature of the spine. Adjust the chair back so that it firmly supports your lumbar spine.

2. Keep your ears, shoulders and hips in the same straight line.

3. Change your sitting position from time to time.

4. Bend your fingers moderately like playing the piano.

2. Do exercise without making any noise. When it is not suitable to stretch your arms and kick your legs, you can take the following approach and do exercise without making any noise while sitting in your seat:

1. Anal lifting exercise. Lift and release, repeat this process about 50 times, which can prevent diseases such as hemorrhoids and constipation.

2. Abdominal massage exercise. Hold a pen or a mouse in your right hand, place your left hand on your navel and rub your abdomen clockwise for 36 weeks. This is effective in preventing constipation, indigestion and other symptoms.

3. Neck exercises. First, raise your head and lean back as far as possible, then lower your chin to your chest, tighten and relax the muscles of your neck and back, and lean to the left and right 10-15 times. Then lean your back against the back of the chair and hold your hands behind your neck for a few moments. This method can have a refreshing effect.

4. Every half hour, hold a document in your hand, look out the window for one minute, then look left and right, without moving your head, and blink hard a few times. This is very good for your eyesight.

3. Stationary aerobics

1. Chest expansion exercise. Sit with legs together and toes on the ground, upper body straight, and at the same time, raise both arms horizontally to the side and vibrate behind the body, gradually increasing the amplitude, 16 times, 2 sets.

2. Shoulder exercise. Sit down, raise both arms, cross your hands, and shake your arms backward and upward with your palms facing up, from small to large, 16 times, while circling forward and backward 8 times.

3. Rotational exercise. Sit with your hands behind your head and your elbows abducted. Turn your upper body 90 degrees to the left, return to the original position, turn 90 degrees to the right, return to the original position, 8 times, 2 sets.

4. Upper limb exercises. Sit down and use your hands to support your buttocks, lift them off the chair for 3-5 seconds, then return to the original position. Repeat 8 times.

After reading the above content, I believe everyone has some understanding of how to exercise in the office. You may want to try the method mentioned above to prevent shoulder spondylitis. In short, exercising in the office is good for your health. It not only keeps you fit, but also helps you relax and improve your work efficiency. Of course, many companies now have gyms for employees to exercise, after all, this is beneficial to the company's development.