Health care methods after work: Action 1: Reverse abdominal breathing This action can be done standing or sitting. Inhale slowly with the island cavity first, and at the same time do abdominal contraction, lift the upper body and chest, and move the diaphragm down. When you feel that your lungs are full of air, exhale slowly. Note that when exhaling, the abdomen slowly bulges and gradually returns to its original state. Breathing is completed in about 5- 10 seconds, and each exercise lasts for about 5 minutes.
Action 2: straighten your legs naturally, straighten your arms and swing back, hold your chest out, take a deep breath, lengthen the muscles of your shoulders, back and waist, stand still for 3-5 seconds, then slowly stand up straight and exhale. When the body feels tired, leave the seat and stretch a few times, and suddenly feel relaxed and stretched.
Action 3: Use the desk to exercise. Put your hands on the edge of the table and keep your legs together and straight. The whole body forms an oblique angle with the desktop (grasp the oblique angle between the body and the desktop according to your own strength). Then, bend your arm to lower your body, press the weight of your whole body on your arm, and then support your body with the strength of your arm for 15 times in a row.
Action 4: Push the wall 40-50 cm away from the wall, stand well, spread your legs shoulder-width, lean forward, bend your elbows, hold the wall with both hands, then push the wall with both hands, straighten yourself and restore your standing posture. Push the wall 20 times in a row.
Health tips: the way to say goodbye to dry eye
In real life, the visual damage of computers to white-collar workers is inevitable, but as long as we pay attention to the combination of work and rest and know how to use eye hygiene, we can minimize the damage. For white-collar workers who sit in the office for a long time, we should pay special attention to the following points:
(1) Pay attention to eye hygiene. The distance between eyes and manuscript, eyes and screen should be kept above 50 cm. Pay attention to the coordination of computer and seat height.
(2) Eat more fresh vegetables and fruits every day, and increase the intake of foods rich in vitamin A, vitamin B 1, vitamin C and vitamin E, such as carrots, Chinese cabbage, tomatoes, water spinach and fresh fruits.
(3) Drinking some lipopolysaccharide in green tea every day can improve the hematopoietic function of the body. It can enhance the nonspecific immunity of the body in a short time. Tea can also prevent radiation damage.
(4) Avoid reflection or unclear fluorescent screen. Avoid putting the computer on the opposite or back of the window; Ambient lighting should be soft to avoid eye fatigue caused by direct glare reflected by the screen.
(5) Blinking frequently When a person works in front of a computer, the number of blinks is only one-third of the usual time, so the secretion of lubricants and enzymes in the eyes is reduced. Therefore, for white-collar workers who work in front of the computer for a long time, they should blink more every 1 hour and rest their eyes at least 1 time.