White-collar essential office fitness bone exercises

White-collar essential office fitness bone exercises

Cervical Spine Exercise-10:10 Many people have a bad cervical spine because of some wrong habitual movements, some of which have a long upper body that is not straight, and the ears and shoulders are not on a vertical line.

Stretching the neck to face the computer for a long time will also hurt the cervical spine.

  There are three points to keep away from cervical spondylosis: the first is the bones on the cervical spine; the second is the ligaments between bones; the third is the muscle groups of the retina.

Many people have cervical spondylosis, which is not actually cervical spondylosis. It is precisely the reduction of the muscle function of the reset.

This exercise can help you increase the muscles behind the neck.

  Action essentials: lift your head and your chest, put your feet together or slightly apart, lift your hands sideways, straighten your fingertips and lift upwards.

Then raise your hands to a position around 15O on your shoulders (like the ten o’clock position of the hands in a clock), and it is advisable to feel the tension of the rear muscles.

Then move your hands from the wrist joint down to the side (back to the 9:15 position of the hands in the clock), and repeat this action.

  Tips: All muscle groups corrected at 10 o’clock are effectively exercised, which is conducive to improving the function of the cervical spine and improving cervical problems.

  Comb the hair with a wooden comb from the forehead to the top of the head and brush back, gradually speeding up.

Do not apply too much force when combing to prevent scratching the skin.

This can stimulate the scalp nerve endings and acupoints on the head, promote local blood circulation, achieve the effects of eliminating fatigue, strengthening and promoting hair growth, which is particularly important for mental workers.

  Facial movement work gap, the mouth is replaced one by one, driving all the muscles of the arms and even the scalp for rhythmic exercise.

It can speed up blood circulation, delay the “aging” of various tissues and organs, and keep the head awake.

  Gritting incisors “Gritting incisors” can pull the head muscles, promote blood circulation in the head, slender and awake brain, and enhance the effectiveness of memory.

  Shake your head and shake your brain to recover from cervical joints, blood vessels, muscle ligaments, etc. Shake your head and shake your brain to make these tissues active.

In this way, not only can increase the blood supply to the brain, but also reduce the possibility of cholesterol accumulation in the carotid arteries, which is conducive to the prevention of stroke, hypertension and cervical spondylosis.

  Sitting on the chair with the bounced end of the brain, press the palms of both hands with your two ears, and use your forefinger, middle finger, and ring finger to bounce the brain gently. You can hear the snoring sound.

Playing 10 to 20 times daily can relieve fatigue, prevent dizziness, strengthen hearing, and cure tinnitus.

  Eye training When working with eyes, every half an hour, look out of the window for 1 minute, and then rest for a few times by blinking your eyes several times. You can also use eye movements.

This will help relax the eye muscles and promote blood circulation in the eyes.

  Stretching the waist When the body is still in a certain position, the veins and veins of the muscle tissue will accumulate a lot of blood. At this time, stretching the waist will cause most of the muscles in the body to relax or contract.

In a few seconds of stretching, a lot of stagnant blood is driven back to the heart, which can greatly increase the volume of circulating blood and improve blood circulation.