Problem description:
I don't think it can be too long. There are no conditions for running and jumping. Let's see how to do some exercises.
Analysis:
Hand movement
Cross your fingers, calm down and take a deep breath.
B: straighten your arms outward, exhale and exert force outward. Repeat 3~4 times.
A: The palm of your left hand is facing down. Press your left wrist with your right thumb. Hold the thumb of your left hand with the other four fingers and exhale. Do it a few times, then switch hands and come back.
B: The palm of your left hand is facing up and your fingers are straight. Press the little finger down and exhale.
Turn your wrist clockwise and counterclockwise for 5~ 10 times.
Swing your hands up and down and relax.
Neck and shoulder movements
1, put your fingers behind your head, put your body weight on your hands and arms, press your head down, straighten your neck, and take five deep breaths.
2. Put your right hand on your left ear, gently hook it, tilt your head to the right, take a deep breath for 5 times, and change your left hand after repeating several times.
3, slowly turn the neck, clockwise and counterclockwise 5 times each.
4. Lift your shoulders, exhale and let go, and repeat for 4~5 times.
5. Shake your shoulders, 5 times backward and 5 times forward.
6. Look at the bottom with your face to the right, repeat 3~5 times, and then reverse.
7. Relax your sitting posture, put your arms vertically on your knees, and then hold your head up and hold your chest high. The two move alternately for 3~5 times.
Foot and foot movement
Bend your legs and lift parallel to your chest. Everyone lifts and puts them down five times, which will make you feel comfortable.
Turn your ankle clockwise and counterclockwise 10 times.
Put your toes together and bend up and down alternately for 5 times.
Put your feet flat on the ground and change your feet. Repeat the exercise 20~30 times.
Hand and facial movements
1. Press the top of your head with your fingertips and move up and down. (pat)
2, gently from the temple to the chin with your fingertips.
3. Hold the upper eyelid with your index finger and thumb, pull it outward and repeat.
4, along the cheekbones * * * eyes.
From nostril to chin and back to the original point.
Follow your chin.
The mandible rotates left and right 5 times.
Hold the tip of your nose with your palm and do circular motion five times in each direction.
Hold the ear bone and pull it up, down and out for 3 times, then turn it forward and backward for 3 times.
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 human eyes 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 and walk in an hour, look at the distant buildings 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".
13 "aerobics" trick for office workers
1. Cover your ears with your hands and flick your head with your fingers 10~20 times to promote blood circulation in your brain.
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.
8. Raise your arms over 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", * * * contraction and relaxation 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.