White-collar workers make them healthy. White-collar workers who work in office buildings feel uncomfortable with a mountain behind their necks. Over time, it will face many health crises, which will cause great hidden dangers to health. Let's take a look at the white-collar tricks to achieve great health.
White-collar workers make great health with small moves 1 Take every step.
People who often sit and seldom exercise should especially cherish the opportunity to take a walk every day. Many people are used to walking in a state of natural relaxation, which will make the spine and cervical vertebrae involved for no reason. In fact, the correct walking posture should be: when standing, the whole body is slightly raised from the arch of the foot, that is, the abdomen is closed and the chest is lifted; Shoulders spread out and spread back slightly; Hands slightly folded, naturally drooping; The jaw is slightly retracted, the eyes are straight up, and the top of the head is like a bowl of water or a book; Tighten the lower back, lift the pelvis, tighten the leg muscles, and clamp the inside of the knee to keep the normal physiological curve of the spine. From the side, ears, shoulders, hips, knees and ankles should be in a vertical line. With the adjustment of breathing, you should find the feeling of self-confidence and relief in slight tension. The correct standing posture can be trained by leaning back against the wall, once every morning and evening, each time 15 minutes, and a book can be put on your head.
Remember when you walk:
Throw your hand behind your back a little. Clamp your legs together and try to keep your feet in a straight line. When walking, the heel touches the ground first, the sole touches the ground later, and the crotch slightly twists rhythmically. The correct walking posture should be based on the correct standing posture. The first month is the hardest. If you can keep practicing for three months, then the correct posture and walking posture will benefit you for life.
Sit tight at every point.
When sitting in an office, many white-collar workers are used to hunching over and working at their desks for a long time, which makes the cervical spine in a state of fatigue and the posterior cervical muscles in a state of rigidity, which violates the physiological curves of cervical lordosis and thoracic kyphosis.
So the correct sitting posture is actually an extension of the correct standing posture and walking posture. We should try to get closer to the workbench and adjust the height of tables and chairs to the best state in proportion to our height. Keep your waist straight and your shoulders still spread back. When you work, your shoulders should naturally rise with your breathing. Hold your head up and lean back for a rest every 5- 10 minutes, so that your head, neck, shoulders and chest are in a slightly tight normal physiological curve state to prevent your head and neck from leaning forward or leaning back excessively. Professional designers such as tracing and drawing can adjust the inclination of the workbench to 10-30 degrees to reduce sitting fatigue. Hips should fully contact the chair surface, and you can always rest on the back of the chair.
Another thing that needs to be reminded is that white-collar workers who have the habit of writing with their heads tilted should pay attention to correcting the "deviation". If they can't correct it for a while, they can slowly turn their heads for a moment every hour to eliminate the' muscle fatigue' caused by the' neck deviation' state.
Practice hard every time.
Here are some simple exercise methods for white-collar workers' reference only: do push-ups 30 times every night before taking a bath (women can kneel on the ground and hold their hands on the floor or bed, and try to stick their chest and abdomen to the ground when doing it), do dumbbell exercises 30 times, or jump up and down with their hands (which can be done on the carpet) 100 times.
This kind of active exercise will get twice the result with half the effort as long as you persist. In addition, we should pay attention to reasonable nutrition, lipid reduction, calcium supplementation and so on.
White-collar small moves achieve great health 2 the first type: full locust type
Exercise:
Lie on your stomach with your legs at 90 degrees, and the pillow is sandwiched between your legs. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation.
Fitness expert tips:
Leg-clamping pillow can promote the consumption of fat in the inner thigh, increase the contraction force of the back, increase the comfort after relaxation and improve the quality of sleep.
The second type: ship type
Exercise:
Lie on your back with your pillow on your calf. Inhale, lift your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands)
Fitness expert tips:
With the weight of the pillow, it can strengthen the contraction of abdominal muscles, reduce fat, soothe nerves, calm nerves and improve sleep quality.
The third type: leg extension type.
Exercise:
Lie on your back and put the pillow between your calves. Inhale, raise your legs 45 degrees and keep breathing for 4 times. Decreased exhalation.
Fitness expert tips:
Improve the condition of the small belly. Strengthen the strength of the spine and help sleep.
The fourth type: inverted type
Exercise:
Lie on your back, pillow under your hips, and stick your legs upright against the wall for 2-5 minutes.
Fitness expert tips:
Eliminate leg edema, let blood fully return to the upper body, treat and prevent varicose veins, and you will soon feel sleepy.
First, the legs are frequently lifted:
Lie on your back, raise your legs at right angles, bend your knees slightly, and then relax your muscles. Do it quickly 100- 180 times (increasing day by day).
Second, pedaling exercise:
Lie on your back and pedal your bike. Kick faster, starting at 40 times and gradually increasing to 150 times each time.
Third, move your feet:
Lie on your back, bend your elbows, palm down, bend your right leg, move to the left, turn your thighs hard, land your knees, and then change your legs. Do 10-20 times on each leg, and increase the number of times every day.
Fourth, the body turns slowly:
Sit on the ground, keep your hands and feet apart, stretch your hands forward and turn them left and right repeatedly, 10- 15 times each time. Lie on your back and relax your muscles completely. Repeat the whole set 3-5 times, increasing day by day.
Five, hip "walking":
Straighten your legs, hold your instep with your hands, raise your head, and walk on the same side, so alternately advance 5- 10 meters. Twice a day to increase the distance.
Six, lateral bending:
Put one foot on the chair and bend over to the opposite side at the same time, touching your feet with your head. Do this 10- 15 times. Then change your feet and do it every day.