Sedentary exercise includes lumbar muscle training, Kegel exercises, aerobic exercise and so on. Low back muscle group training: sedentary and standing for a long time, long-term sitting or standing position of the people, the low back muscle group will appear chronic strain and localized soreness. Therefore, small swallow fly movements can be used, that is, lying flat, limbs and body to do dorsiflexion, each movement for 3 seconds, 10 / group, 3 to 4 groups per day, to improve the function of the low back muscles. Kegel exercise: also known as pelvic floor muscle exercise, men and women can, for improving the function of the pelvic floor muscles, improve male function, have a very good role in improving.
Aerobic exercise. Sedentary people's cardiorespiratory function and physical fitness are not good, and their ability to external pressure is weakened. Aerobic exercise, such as jogging, swimming, bicycling and so on, can effectively improve physical function. It is recommended that people do appropriate exercises in their daily life, not only to improve physical fitness and maintain health, but also to enjoy the body and mind. For cervical spine exercise, cross your hands behind your head, tilt your head back and hold your head with both hands upward, once every hour. Each movement adhere to 30 seconds, each adhere to 6 groups.
Effect. Regular neck exercises can prevent cerebral congestion and cardiovascular disease. This set of movements is easy to perform, even at work. How it works. This simple movement makes the spine and surrounding muscles more flexible and relaxes the neck, lower back and shoulders so that the back muscles work together.
Lumbar gymnastics, lumbar gymnastics has a great effect on the lower back, stick to it and the effect is obvious, first of all, the body kneels on the ground, and then hands to support the body. Inhale y, stretch your spine down, raise your head, pull your neck up, lift your hips, exhale, lift your chest slightly and arch your back. Lower your head, pull your neck down, tighten your abs and arch your entire back. Function: Strengthen the lumbar muscle activity stretch, reduce lumbar pressure, relax sedentary lumbar muscle fatigue.
Turn the hips and transport the waist into a standing position, hands across the waist, thumbs in front, the remaining four fingers in the back, the middle finger pressed the lumbar eye, that is, the renal acupuncture point, inhalation, so that the hips from the left to the right swing, deep exhalation, from the right to the left swing, so in one breath, can be done 8-32 times. Turn your waist and back into a standing position. Raise your hands to the sides of your head so that they are shoulder-width apart, with the tips of your thumbs at the same height as your eyebrows and your palms facing each other.