Simple calisthenics can overcome the occupational diseases of white-collar workers, and many people will do some appropriate exercises to ensure their health. I believe many people have already used this sport to exercise when they were in primary and secondary schools. Moderate exercise is good for health. If you want to exercise yourself, you can consider this exercise. What are the benefits of sharing simple aerobics to overcome white-collar occupational diseases?
Simple calisthenics to overcome occupational diseases of white-collar workers 1 Section 1: Massage of hair and scalp
White-collar workers spend a lot of brain power. According to the theory of traditional Chinese medicine, the brain is "the official of the monarch, and the gods come out", and the scalp is closely related to the brain in anatomy. Use a wooden comb or finger as a comb, and comb your hair left, middle and right for ten times from forehead to back. Let the comb gently touch the scalp, which can not only massage and protect the hair and scalp, but also slightly stimulate the cerebral cortex and promote the blood circulation inside and outside the skull, so as to improve the working efficiency of the brain. (The left, middle and right head can be combed ten to twenty times each)
Part II: Eye Massage
First, close your eyes, gently rub the nasal root between your eyes with your thumb and forefinger, ten times with your left hand and ten times with your right hand, and then press the skin inward and outward with your forefinger along the bilateral upper orbital margin, and move inward and outward along the lower orbital margin in the same way. Repeat this action ten times, stare at the distant green target outside the window for one minute, then close your eyes and rest for two minutes. This health massage can be repeated once.
Part III: Eye Movement
Blink a few times, then turn left, right and round in turn. Repeat this ten times, and then stare at the distance for one minute. Doing so is conducive to relaxing eye muscles and activating blood circulation in the eyes, especially for computer workers who have been engaged in screen operation for a long time to restore the function of eye ciliary muscles and protect near and far vision.
Part 4: neck rotation action
Sedentary is easy to get cervical spondylosis. This is because the cervical vertebra bears the weight of the head, and the neck muscles can't rest for a long time, which leads to muscle group dysfunction and strain. The way to overcome this problem is to raise your head and lean back as far as possible, then bend your lower forehead to your chest to relax your neck and back muscles, and then move your head in a circular motion, tilting it left and right 10- 15 times. Then put your back on the back of the chair and put your second hand behind your neck for a while. This also has a good effect on the cervical thyroid and parathyroid glands, which is conducive to mental recovery.
Part 5: Stretching Action
Stretching is the best way for animals to recover from fatigue. This is because stretching not only makes some joints and muscles that have been drowsy for a long time rest and re-coordinate, but also makes one-third of the reserved alveoli participate in the work through the activity of the respiratory muscles in the chest and abdomen, completely exhausting the waste gas in the body and replacing it with fresh oxygen, thus improving physical fitness and working efficiency. This part can be repeated many times.
Section 6: anus lifting action
Long-term sedentary, slow gastrointestinal peristalsis, easy to produce constipation, reduced defecation times, prolonged defecation time, coupled with sitting posture to make the sacrococcygeal vein blood stagnate, which is the cause of hemorrhoids. However, if the anus is lifted repeatedly, it has been proved that it can promote the venous blood flow around the anus and anal canal, thus preventing the occurrence of hemorrhoids. The action of lifting anus can be carried out ten to twenty times continuously.
Tips: After working holidays, we should arrange some sports and entertainment activities with long time and large amount of exercise. Such as outing, mountain climbing, swimming, playing ball games, etc. So as to finally prevent and overcome the occupational diseases that "white-collar workers" should not have.
Simple calisthenics to overcome white-collar occupational diseases 2 1, neck exercise
Bend your head forward as far as possible, and then bend forward as far as possible, repeating ten times; Then turn left and right for ten times, then turn head left and right, back and forth, left and right for ten times in each direction. Pay attention to the stretching of the neck muscles. This can prevent the occurrence of cervical spondylosis.
2. Relax your shoulders
Working at your desk for a long time will make your shoulders tired. You can do some shoulder rotation, about ten times before and after. If space permits, you can also extend your arms horizontally to both sides, palms up, then breathe, touch your shoulders with your palms, and then spread your hands flat when breathing. Repeat this action for about 20 times to fully relax your shoulders.
Step 3 move your hand
Holding the mouse while typing for a long time will accumulate a lot of fatigue in the wrist and finger joints, so pay more attention to the rotation and stretching of the wrist. In addition, make a fist from the little finger to the index finger, and then open it after clenching. Repeating this action quickly will exercise the muscles of fingers and wrists.
Step 4 twist your head
Sit in a chair, keep your lower body still, and turn your upper body left and right about ten times. This will stretch the muscles of your back, waist and abdomen so that they can be massaged and relaxed.
5. Lower back
We can put a pen on one side of the chair and then bend down and pick it up with our hands. Repeated on the left and right sides can avoid lumbar muscle strain.
6. Move your legs and feet.
Of course, the best way to exercise your legs and feet is to run outside. But sometimes time is too tight, we can also sit at the table and turn our ankles: or lift one leg straight. Stretch the ligament of the calf, and you can get good results several times.