​White-collar fitness exercises

When white-collar workers are at work, they have to choose some simple aerobics, which is very helpful in relieving physical problems. What are the aerobics methods for white-collar workers? There are many aerobics methods for white-collar workers, but when choosing, white-collar workers should choose simple and convenient ones so that they can do them at work. It is very helpful to improve physical fatigue. The following is a detailed introduction.

White-collar fitness exercise method:

Section 1: Hair and scalp massage

White-collar workers consume a lot of brain energy. According to the theory of traditional Chinese medicine, the brain is "the organ of the monarch, from which the spirit comes out", and according to anatomical data, the blood circulation between the scalp and the brain is closely related. Use a wooden comb or your fingers as a comb to "comb your hair" from the forehead to the back of the head, ten times each on the left, middle, and right sides. The comb must gently touch the scalp. This not only has a massaging and protective effect on the hair and scalp, but also has a slight stimulation on the cerebral cortex, promoting blood circulation inside and outside the skull, thereby achieving the purpose of improving brain working efficiency. (You can comb the left, middle and right sides of your head ten to twenty times each)

Section 2: Eye Massage

First close your eyes, and use your thumb and index finger to gently rub the root of the nose between the eyes, ten times with each hand, and then use the index fingers of both hands to press the skin along the upper edge of the eye sockets on both sides from the inside to the outside. Use the same method to move along the lower edge of the eye sockets from the inside to the outside. Repeat this action ten times, then stare at the distant green target outside the window for one minute, then close your eyes and rest for two minutes. This health massage can be repeated once.

Section 3: Eye-rolling Movement

Blink your eyes several times, then look left, right, and then move your eyes in turn. Repeat this ten times and then gaze into the distance for one minute. Doing so helps relax the eye muscles, activate blood circulation in the eyes, and is especially beneficial for computer workers who work in front of fluorescent screens for a long time, in restoring the function of the ciliary muscles and protecting their near and far vision.

Section 4 Neck rotation

Sitting for a long time can easily lead to cervical spondylosis. This is because the cervical spine bears the weight of the head, and the neck muscles do not get rest for a long time, leading to muscle dysfunction and strain. To overcome this problem, first raise your head and tilt it back as far as possible, then lower your chin to your chest, tighten and relax the muscles in your neck and back, then make circular motions for your head, and tilt it to the left and right 10-15 times. Then lean your back against the chair and hold your hands behind your neck for a moment. This also has a good effect on the thyroid and parathyroid glands in the neck and is beneficial to mental recovery.

Section 5: Stretching

Stretching is the best way for an animal to recover from fatigue. This is because stretching not only allows some long-tired joints and muscles to rest and re-coordinate, but also allows one-third of the alveoli to participate in work through the activity of the chest and abdominal respiratory muscles, completely expelling the waste gas in the body and replacing it with fresh oxygen, thereby improving physical fitness and work efficiency. This section can be repeated multiple times.

Section 6 Anal Lift Exercise

Long-term sitting slows down gastrointestinal motility, which can easily lead to constipation, reduced bowel movement frequency, and prolonged bowel movement. In addition, sitting causes blood stasis in the sacral and coccygeal veins, which can easily cause hemorrhoids. However, if the anus-lifting exercise is performed repeatedly, practice has shown that it can promote the reflux of venous blood around the anus and anal canal, thereby preventing the occurrence of hemorrhoids. The anus-lifting exercise can be performed continuously for ten to twenty times.

These are the aerobics for white-collar workers. White-collar workers can choose these fitness methods with confidence. They have no effect on the body and are relatively convenient to use. They can be done during rest time and each time does not need to last too long. This will also achieve the effect of alleviating physical problems.