What exercise is good for sedentary? For many office workers, it is often necessary to sit in the office all day, so many times there will be various problems and even aches. Let's take a look at what exercise is good for sedentary.
What exercise do you do after sitting for a long time? 1 cervical gymnastics.
Cross your hands behind your head, lift your head with force, and lift your head with your hands once every hour. Each action lasts for 30 seconds, and there are 6 groups at a time.
Function: Regular neck exercise can prevent brain congestion and cardiovascular diseases. This set of actions is simple and easy to do, even at work.
Waist exercises
Cat stretching
1. Kneel on the floor and support yourself with your hands.
2. Inhale deeply, extend your spine downward, lift your head upward, raise your neck upward, and tilt your hips upward, then exhale, slightly contain your chest and arch your back.
3. The head is drooping, the neck is down, the abdominal muscles are tightened, and the whole back is arched upwards.
Function: This simple action can make the spine and surrounding muscle groups more elastic, relax the neck and shoulders, and make the back muscles work in harmony.
Waist shaking
1, turn your hips and transport your waist into a standing position, with your hands akimbo, your thumb in front and the other four fingers behind, and your middle finger pressed against your waist and eyes, that is, the acupoints of the kidney meridian. When inhaling, make your hips swing from left to right, exhale deeply and swing from right to left, so that you can inhale and exhale 8-32 times continuously.
2. Turn your waist back into a standing position, raise your hands up to the sides of your head to make them shoulder-width, the tip of your thumb is the same height as your eyebrows, and your palms are opposite.
3. Inhale deeply and twist the upper body from left to right at the same time, and the head will also twist backwards. When exhaling, twist from right to left, breathe once, and do 18 times continuously.
Function: strengthen the activity and stretching of waist muscles, reduce the pressure on the waist and relax the sedentary and tired waist muscles.
Back relaxation action
When sitting, choose a stable chair without pulleys, naturally separate your legs, relax your shoulders, and twist your shoulders up and down, so that you can twist your shoulders at any time like a cat for 2-3 minutes at a time.
Function: Relax back and shoulders, breathe slowly, and relieve physical fatigue.
Gymnastics for preventing scapulohumeral periarthritis
Draw a circle on the wall.
Stand facing the wall, arms straight, and symbolically draw a circle on the wall.
Function: Repeat this action, move shoulders, relax shoulder muscles, and prevent and treat scapulohumeral periarthritis.
Towel pulling exercise
Prepare a long towel, pull one end of each hand, put it behind your back, and pull it like a bath. At the beginning, there will be some restrictions. Don't worry, just grow up.
Function: Keep doing it several times a day, the situation of scapulohumeral periarthritis will be improved, and there will be no fatigue in the shoulders.
Leg relaxation exercise
Sit up and lift your legs.
1. Keep your body in a natural sitting position, lay your legs flat at 90 degrees, and try to raise your heels for about 10 second.
2. Put it down slowly and repeat the action until the calf feels a little tired.
Function: Tighten hip and thigh muscles to make them more elastic.
Standing leg lifting method
1. Keep your balance with your hands on the table and stand with your legs together naturally.
2, heel lift, keep it for two or three seconds and then put it down, insist on 5-6 times a day.
Function: It can tighten the calf, make the muscles more elastic and make the leg lines more perfect.
Sedentary 2 1, what exercise is good?
After ...
range
This action can stretch the shoulder and neck muscles, effectively prevent hunchback, correct sitting posture and adjust breathing.
Decomposition action:
Step 1: 1/3 Sit in front of the chair and hold the backrest of the armrest on both sides of the chair with both hands.
Step 2: Hold out your chest, hold up your body and let your hips leave your seat, straighten your body, look back and expand your shoulders.
Frequency and time: hold for 6 seconds and repeat 10 times.
Step 2 stretch your back
This action can exercise the body, stretch the muscles at the back of hips and thighs, stretch the muscles at the back, and relieve muscle fatigue in these parts.
Decomposition action:
Step 1: Face the table, stand with your legs apart and hip width apart.
Step 2: Lift your arms forward, bend your knees and hold the desktop.
Step3: Step back with your feet, press your back down, tuck in your abdomen and lift your hips, and lengthen your back.
Frequency and time: repeat 10 times, and keep stretching for 3-5 seconds each time.
3. swivel chair
This action can exercise the lateral waist muscles and beautify the waist line.
Decomposition action:
Step 1: Sit in a chair with your upper body straight and your left leg pressed against your right leg.
Step 2: Take a deep breath. When exhaling, turn your waist slightly to the left and look over your left shoulder. Keep the hip joint forward.
Step 3: Put your arm out of your body, grab your arm or chair back, and gently stretch it.
Frequency and time: hold 10 second, and then do the other side.
4. Sit and translate
This action can stretch the leg muscles and tighten the calf.
Decomposition action:
Step 1: Sit in a chair with wheels, with your feet flat and your hands flat on your thighs.
Step 2: Lift your toes off the ground and only let your heels touch the ground.
Step 3: Push the chair back slowly with your heel until your legs are completely straight.
Step 4: Keep your upper body relaxed, and then pull the chair back with your heel.
Frequency and time: Do 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.
Seven hazards of sedentary life
Hazard 1 of sedentary: Sedentary makes people's brain lack of blood supply, which leads to the decrease of oxygen supply and nutrients in the brain, aggravates people's fatigue, insomnia and memory loss, and increases the possibility of suffering from Alzheimer's disease.
Hazard 2 of sedentary: Sedentary will cause muscle aches, stiff neck, headache and dizziness, which will aggravate people's lumbar diseases and cervical diseases.
Hazard 3 of sedentary: according to the law, sitting in the office and working hard every day consumes a lot of mental and physical strength, so you should always feel hungry, but why don't you want to eat anything and feel hungry when it's time to eat? This is the power of sedentary.
Danger 4 of sedentary: sedentary can make venous plexus near rectum congested for a long time, and the degree of congestion is aggravated, thus aggravating people's hemorrhoids and leading to diseases such as stool bleeding and anal fissure.
The fifth hazard of sedentary life: When the calorie intake is greater than the calorie consumption, the body fat is easy to accumulate and the weight will rise. Obesity is a risk factor for many chronic diseases.
The sixth hazard of sedentary: people keep sitting for a long time, the whole body weight is pressed on the bottom of the spine, and the shoulders and necks are inactive for a long time, which is easy to cause cervical stiffness, and even lead to spinal deformation in severe cases, inducing hunchback and hyperosteogeny.
The seventh hazard of sedentary: sedentary will oppress the bladder meridian located in the buttocks and thighs, leading to poor circulation of qi and blood in the bladder meridian and abnormal bladder function, while the kidney meridian and bladder meridian are both from the outside to the inside, which will lead to abnormal renal function. The so-called "sedentary kidney injury" is the truth.
What sports do you do for a long time? 3 core breathing.
You can even do this exercise while creating a spreadsheet on your desk. Fitness expert Christie Seaver said: "Strong core muscles can prevent injuries and relieve possible pain in other parts.
One of the simplest and best exercises I suggest to my clients is core breathing. When waiting for the bus or subway, you can sit or stand-you can do core breathing anywhere. Practice core breathing. First, inhale to expand your core area. When you exhale, the core area will contract upward and inward, just like you are wearing tight jeans. Repeat 10 to 20 times. "
Neck and shoulder stretching
Putting your head over your shoulders and focusing on the computer screen will put pressure on the neck muscles and ligaments. Neck stretching helps to eliminate this effect. Tilt your head (to the right), turn your ears to your shoulders, look straight ahead, put your right hand on your left ear, put slight pressure on your ear and keep breathing, Seaver said.
Repeat this action and stretch the other side. She also suggested doing a movement around the shoulder, that is, simply rotating the shoulder joint up and down, back and forth five times, and then doing the same movement in the opposite direction. Stretching brings many benefits, such as preventing injury, increasing blood flow, regulating breathing and calming people down. No matter what we do, as long as we are clear-headed, our work efficiency will be improved.
Leg extension
Seaver, a former ballet dancer, said that most people don't fully stretch their calf muscles, especially those women who wear high heels all day or men whose main forms of exercise are daily walking and running.
She strongly recommends that calf muscle stretching is the best stretching method, and anyone can benefit from this simple stretching exercise. Stand with your feet parallel, while keeping your heels off the ground. Stretch your knees forward to the toe position, and don't stretch your tailbone. It may be difficult to do this, but it is very helpful. Repeat 8 to 10 times, and the calf muscles will be stretched immediately.
Exercise at any time
You may have heard that "sedentary is equivalent to a new way of smoking". No matter how much you exercise, you can't eliminate the potential adverse effects caused by sedentary. Dr Benjamin Levin, an expert in sports and heart, and the founder and director of the Institute of Sports and Environmental Medicine at Texas Health Presbyterian Hospital, disagreed.
He believes that regular exercise can have a positive impact. He said that standing often at work is good for your back, legs and mind, but just standing is not enough. In order to be good for your heart, you need to exercise. You can accumulate through time, such as walking at lunch, climbing stairs and parking away from the door. These methods are very useful. You can burn calories and increase the net exercise time through these exercises.