Aerobics for office workers? Many people are prone to cervical spondylosis and lumbar spondylosis because they sit in the office for a long time without exercise. In fact, they can exercise themselves in the office. Some exercises are good for your health. Let's share the exercises of office workers.
Exercise for office workers 1 What diseases plague office workers?
Clerks and white-collar workers who have worked in the office for a long time are prone to occupational diseases due to lifestyle and work pressure. The specific performance is as follows:
1, cervical spondylosis is quite popular among office people because of long-term desk writing and working in a fixed posture; At the same time, due to the fixed posture, it is easy to make cervical fatigue, hyperosteogeny and other symptoms, and some even affect blood circulation and appear dizziness and other symptoms.
2, prone to scapulohumeral periarthritis. People in the office often play computer and write articles in a fixed posture, and the muscles in the shoulders are easy to strain, which will cause pain when patients wear clothes and hang bags on their backs.
3, wrist joint disease, the cause is similar to scapulohumeral periarthritis, caused by wrist joint muscle strain.
4, lumbar muscle strain, some office workers like to work sideways and other improper postures, resulting in muscular development on one side of the body, while passive traction on the other side of the body, leading to lumbar muscle strain.
5, high blood pressure.
6, excessive use of eyes, decreased vision, leading to myopia.
7, indigestion, irregular diet, prone to indigestion symptoms such as constipation.
Walking into the office, every subtle place, as long as carefully considered, can effectively prevent the frequently-occurring diseases of white-collar workers. Computer chair setting: the height of the computer chair should just make your elbow flush with the keyboard; The computer monitor and the human eye are at the level of 10- 15 degrees. People's eyes should look down and never look up at the computer. Some people like to shake their chairs while watching the computer. This unreasonable habit can easily lead to occupational diseases. The correct way is to put the computer in front of people.
Office hours: It is best to get up for a walk in an hour, look at the buildings in the distance, and do aerobics and morning exercises. Aiming at the occupational diseases of white-collar workers and office workers, stretching exercise of head, hands and feet can prevent occupational diseases. Professor Luo Xinghua also specially introduced several sets of simple and practical office "aerobics".
Healthy exercise for office workers
1. Cover your ears with your hands and flick your head with your fingers 10-20 times, which can promote cerebral blood circulation.
2. Pull the ear, pass the right hand through the back of the head, and pull down the left earlobe; Then, put your left hand through the back of your head and pull down the right earlobe, doing 10-20 times each time.
3, eye training, eyes overlooking the scenery outside the window, eyes blinking down hard, can alleviate the fatigue of the eye lens.
4. "Turn the neck": Turn the neck Zuo Zuo, left and right, back and forth, clockwise, and then counterclockwise to relax the tension of the neck.
5, the most painful point around the shoulder, you can use the method of pressing, which can relieve the pain.
6, "rubbing your face", rubbing your face after your hands are hot and making your face hot can play a role in promoting blood circulation.
7, "stretching", repeated several times. {Page}
8. Raise your arms above your head and hold the wall down to stretch and pull the tired muscles.
9, "rubbing the stomach", the palm rotates clockwise, and then moves counterclockwise to help digestion.
10, "Abdominal deep breathing", we usually use chest breathing, we can use abdominal deep breathing, one is to relax.
1 1, "lifting anus", the contraction and relaxation of anus can prevent diseases such as hemorrhoids.
12, take a walk.
13, don't take the elevator, climb the stairs, simple and practical exercise in the office.
Office aerobics 2 office aerobics
The first section, relieve the shoulder and neck (relieve the shoulder and neck and awaken the soul)
1. Stand up straight, arms akimbo, legs together, arms in a circle.
2. Put your hands behind your neck, put the roots of your palms on both sides of your neck, and push your hands back evenly to make your neck feel pulled;
3. Hold the ear with both hands and cover the whole ear. When you do this, put your hands inward and push hard.
4. Press your hands along the back of your head, top of your head, forebrain and forehead in turn.
Stretch the neck and chest in the second quarter (holding triple energizer)
1, feet apart, hands on the chest, elbows and hands in a straight line, do chest expansion exercise.
2. Cross your hands, lift them to the top of your head along your ears, and then stretch your arms back.
3, hands unchanged, do side stretching, waist remains motionless, mainly stretching both sides (both sides).
Section 3 Flexion and Extension of Neck and Chest
1, feet apart, shoulder width apart, hands crossed behind the head, elbows extended backwards.
2, feet apart, shoulder width, hands crossed behind the head, elbows stretched forward.
3, easy to find a cross to relax in the back of the head, let the neck feel pulled, then relax the neck, and bend your hands and head together.
Section 4 Spinning the Thoracic Vertebra (Spinning the Thoracic Vertebra is beneficial to the heart and lungs)
1, feet apart, shoulder width apart, arms crossed, right hand outward, bend right hand and left hand to keep a straight line, and the body rotates to the right to reach the limit.
2. Return to the posture before rotation and move your head close to your left shoulder.
3, feet apart, arms crossed, right hand outward, bend right hand and left hand to keep a straight line, and the body rotates to the right to reach the limit. 4。 Return to the position before rotation and put your head close to your right shoulder.
Section 5: Stretching ribs
1, feet apart, left hand above your head, right hand behind your back, left hand up, right hand back down.
2. Keep your feet apart, raise your right hand over your head, put your left hand behind your back, raise your right hand up and press it down from the left.
3. Keep your feet apart, raise your left hand above your head, put your right hand behind your back, raise your left hand upward, and press down after your right hand.
4. Keep your feet apart, raise your right hand over your head, put your left hand behind your back, raise your right hand up and press it down from the left.
Section 6, lumbar flexion and extension (leaning forward and leaning back to strengthen the waist and kidney)
1, feet apart, hands against the waist, body slowly leaned back.
2. Relax your hands and move forward.
3, feet apart, left hand akimbo, right hand up against the ear, bend to the left to the limit of 4. Feet apart, right hand akimbo, left hand up, close to the ear, bend to the right to the limit.
Section 7, soothing the whole body (the disease behind the seven pimples disappears)
1, put your hands against your waist, put your feet together, lift your heel, lift it to the highest position, raise your head, make your hip muscles tense, then fall quickly, keep your heel off the ground, and then lift it quickly, just like at first. Heel up to the highest, head up, hip muscles tense, and position for 3 seconds after falling. Relax all over.
Section 8, Knee Knee Knee Knee Knee Knee Press Action
Step forward with your right leg, straighten it, bend your left leg slightly, put your hands together, put your right palm down on your right knee, and knead it from right, down, left and up 16 times. Don't stand after rubbing, rub your knees up and down with your hands 16 times. Exhale downward and inhale upward. After rubbing, press your hands hard on your knees and slowly press back 16 times. Exhale downward and inhale when the palm is slightly raised. Press the right leg back and restore. Change your left leg and do knee rubbing, knee rubbing and knee pressing in the same way.
Section 9, eye washing action
Half-clenched hands, eyes slightly closed, thumbs bent, thumbs back gently pressed on the left and right eyeballs respectively, upper eyelid shaking inward to the corner of eyes, exhaling, shaking backwards to inhale. Function of shaking it for 32 times: it can dredge qi and blood around eyes, maintain muscle elasticity and prevent eyelid drooping, and has certain curative effect on myopia, hyperopia, cataract and presbyopia.