What are the shoulder and hand exercises?

Many office workers report that they suffer from occupational diseases. Why do they complain like this? It turns out that white-collar workers sit in front of computers all day long without getting the corresponding posture relief. Over time, problems arise, either cervical pain or shoulder pain. So, is there any kind of exercise suitable for white-collar workers that can effectively improve and alleviate their occupational diseases? Here are some exercises suitable for the shoulders and hands of white-collar workers.

White-collar workers are busy with work every day, working in front of the computer all day long, and even have to work overtime at night. They are too lazy to get up for morning exercises the next morning. Over time, various organs of the body will have abnormal symptoms. Therefore, it is very good for the body to develop a good habit of morning exercises every day.

In order to prevent the above "occupational diseases", it is best for mental workers to participate in appropriate sports activities. The simplest exercise method is to do shoulder relaxation exercises every two hours or so.

The method of shoulder relaxation exercise is: stand with chest up, feet parallel and shoulder-width apart, shrug shoulders upwards as far as possible, shrug and lower, do 20 times as a set; or move shoulder blades as close to the middle of spine as possible, stay for a while, then relax, 20 times as a set, can be done two to three sets. Those who often do mental work with their heads down should also pay attention to exercising the muscles of their neck, shoulders and back. A simple method is to lower your head, raise your head, turn your head left and right, and make circular movements with your shoulders. Regularly doing push-ups, pull-ups, rope climbing, swimming and other sports activities are beneficial for developing shoulder and back muscle strength. They can also effectively restore tired shoulder and back muscles and are very useful for preventing cervical and thoracic spine diseases.

People who already have spinal diseases, such as mild scoliosis, hunchback, etc., should pay attention to the following points:

1. Do hanging exercises on the horizontal bar or rings for about 3-10 minutes each time, while swinging back and forth, left and right, or turning in circles. After completing one set, rest for a while and then do another set.

2. For patients with more severe symptoms, you can use a leather waistband to fix the waist and use both arms to place on parallel bars to do autosuspension traction, while swinging.

3. Do some work within your ability to exercise the muscles and ligaments of the back to ensure the normal position of the spine.

4. Maintain a good physiological position of the spine. Pay attention to keeping your chest up when sitting or walking, sleep on a hard bed, and squat first when lifting heavy objects. Do not lift with your back straight to avoid damaging the back muscles. These methods not only exercise other parts of the body, but can also correct spinal diseases to varying degrees and help restore health.

What are some shoulder and hand exercises suitable for white-collar workers? Do you know after reading the introduction above? The cause of occupational diseases among white-collar workers is that they stay in the same posture for a long time without getting corresponding relief. As long as you develop a good habit of exercising every day, this occupational disease will be well alleviated.