What exercises can you do in the office?

Although working in an office is easier, if people sit in the same posture for a long time, they will experience body aches. This is mainly because the body is not exercised and maintains a certain posture for a long time, which makes the body stiff and may even cause spinal diseases in severe cases. Since we don't have time, can we do exercises in the office?

1. Basic posture: Before doing any training movements, stand naturally, look straight ahead, spread your feet shoulder-width apart, let your hands hang naturally, and relax your whole body.

2. Bend forward and lean back: Put your hands on your hips, first raise your head and lean back, while exhaling, look up at the sky, stay for a moment; then slowly lower your head toward your chest, while inhaling, eyes looking at the ground. When doing this movement, close your mouth and keep your lower jaw as close to your chest as possible. After pausing for a moment, repeat up and down 4 times.

3. Raise your arms and turn around: first raise your right arm with your palm facing down, look up at your palm, slowly turn your body to the left, and stay for a moment. When turning, pay attention to turning your heel 45 degrees, leaning your body's center of gravity forward, and then turning your body to the right rear side. Inhale slowly while rotating, and exhale slowly while turning back. The whole movement should be slow and coordinated. When turning your neck and waist, try to turn until you can't turn it anymore. Stay for a moment, return to the natural position, and then switch to the left arm. When changing to the left arm, slowly press down the lowered hand along the ear root. After changing arms, do the same thing again, and repeat back and forth 2 times.

4. Rotate left and right: Put your hands on your hips, first slowly turn your head to the left while inhaling into your chest, straighten the right side of your neck, stay for a moment, then slowly turn your head to the left while exhaling, straighten the left side of your neck, stay for a moment. Repeat this alternating process 4 times.

The above is an introduction to office exercises for office workers who don’t have time to go to the gym. Office exercises are relatively simple and basically not very intense, but doing them during a break after a long work day can help office workers get a comprehensive workout for their spine. Although it is a simple exercise, the movements must be correct.