How to do simple office exercises?

As a member of the office staff, many people suffer from cervical spondylosis because of the long-term work. Severe cervical spondylosis can also compress the nerves and even cause other diseases. Long-term desk work does not allow the body to get sufficient exercise, leading to some obesity, especially the phenomenon of abdominal fat is very common. Let me introduce to you some simple office fitness exercises!

Sitting for a long time is not conducive to the return of venous blood in the lower limbs. The venous plexus near the rectum is often congested, which is the root cause of hemorrhoids. Sitting for a long time also relaxes the abdominal muscles, reduces the blood supply to the abdominal cavity, slows down gastrointestinal motility, and reduces the secretion of various digestive juices, thereby causing loss of appetite, abdominal bloating, constipation, etc. In order to maintain good health and work better, office workers should adapt to local conditions and strengthen fitness exercises.

1. Combing your hair: Use your fingers instead of a comb to comb from the hairline on the forehead to the back of the head, and then comb in an arc to the ears and behind the ears. Combing your hair 10 to 20 times can improve blood supply to the brain, invigorate the brain and refresh the mind, and lower blood pressure.

2. Tap the brain: Sit upright on a chair, press the ears on both sides with the palms of your hands, and gently tap the brain with your index finger, middle finger, and ring finger. You can hear a "dong dong" sound. Playing it 10 to 20 times a day can relieve fatigue, prevent dizziness, improve hearing and treat tinnitus.

3. Pull the ears: First, reach your left hand over the top of your head, hold the tip of your right ear with your fingers, and pull it up 14 times. Then reach your right hand over the top of your head, hold the tip of your left ear with your fingers, and pull it up 14 times. This can achieve the effects of clearing heat, improving intelligence, relaxing the mind, and having a sweet sleep.

4. Eye training: When doing visual concentration work, look out the window for one minute every half hour, then take a break by blinking your eyes several times, or you can do eye rolling exercises. This helps relax the eye muscles and promote blood circulation in the eyes.

5. Facial exercise: During breaks from work, open and close your mouth as wide as possible, mobilizing all the muscles on your face and even your scalp to perform rhythmic exercises. Do the facial exercises for about one minute each time, and continue for 50 times. Facial exercises can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.

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

7. Abdominal massage: Use your right hand to rub the abdomen in a clockwise direction around the navel for 36 weeks. It is effective in preventing constipation, indigestion and other symptoms.

8. Pinch the anus: This is the anus lifting exercise. Lift the anus like you are holding back a bowel movement, then relax it, and then lift it up again. Repeat this process. You can do this exercise while standing, sitting or walking, and do it about 50 times each time, lasting for 5 to 10 minutes. Kegel exercises can promote local blood circulation and prevent anal and perianal diseases such as hemorrhoids.

9. Trunk exercise: bend sideways, twist your shoulders and back, and punch your lower back lightly about 20 times each. This can relieve symptoms such as kyphosis, lumbar muscle strain, etc.

The above are some simple aerobics for the office. These exercises are easy to perform and can be done even while sitting at your desk. Regular practice of these simple aerobics can not only effectively prevent some diseases, but also have many benefits for the body. They can promote blood circulation and speed up metabolism. Be sure to try it!