Eight micro-moves suitable for office family

In office work, are you like everyone else, sitting for a long time without moving, and you often feel sore back and spine pain when you get off work? If so, you might as well do some fitness exercises in the future, which not only strengthens your body, but also relieves work pressure.

1. Sit on a chair to exercise your legs

　　Refocusing the chair so that your thighs are parallel to the ground can reduce the pressure on muscles, tendons and bones, and prevent musculoskeletal diseases; choose a backrest chair, put a rolled towel or pillow at the waist; hands, wrists and forearms are in a straight line, so that your elbows are at right angles when you place your forearms on the desk; head and Keep your body straight and lean forward slightly; your elbows should be close to your body and bend 90-120 degrees; relax your shoulders and your upper arms will naturally sag; your feet will be placed flat on the floor; it is best to add a cushion to the chair.

2. Extend your body

　　Back your hands behind, hold your hands tightly, lean your head back, and work hard to make the movement of Xiao Feiyan. This action not only has the effect of fitness, but also exercise your shoulders to relieve sleeping fatigue!

3. Use your own strength to exercise

　The earth's gravity is everywhere and can be used to exercise. The resistance brought by your own weight can be used to exercise anytime, anywhere. For example, push-ups , Door frame stretching as a horizontal bar, and walking more in the workplace are all good exercise methods.

4. Promote blood circulation in the brain

　　Head and shoulder movements not only help eliminate fatigue, promote blood circulation in the head, and maintain a bodybuilding posture, but also an effective means to prevent cervical spondylosis. The head bends, head tilts, head circlings, and shoulder sturdy, are a group of five consecutive times, and it is best to once every half an hour a day.

5. Walk frequently

　　The Mayo Clinic in the United States found that the body can withstand the time limit for the same sitting position is 20 minutes, and then it will feel uncomfortable. It is recommended to stand, stretch or walk every 15 minutes. Move for a while and change your sitting posture once for at least 30 seconds.

6. Reduce repeated movements

　　Repeated movements will inevitably lead to fatigue and pressure. Common objects such as telephones should be kept within the range of the arm; you can use the computer mouse with your left and right hands.

7. Keep a healthy distance from the computer screen

　　The computer screen should be at least 50 cm in front of it, and the screen height should be slightly lower than the height of both eyes. The screen should not face the window to avoid reflection.

8. Frequently look out and blink

　　To prevent dryness and fatigue of the eyes, the focal length of the eyes should be changed frequently. Looking into the distance or blinking frequently will help keep the eyes moist.