For modern professionals, how tired the body is, how tired the eyes are. Experts remind: like eyes as a good habit of students is worth adhering to.
Action essentials
● Short nails and clean hands. Prevent bacteria from infecting eyes, and prevent discomfort caused by too long nails or careless poking into eyes.
● Accurate acupoint selection and correct manipulation. Be careful not to use your fingertips when doing exercises, but to press and knead with your fingertips. Press and knead with a certain intensity, and it is normal to feel sour or painful.
● Close your eyes when doing exercises. Closing your eyes can nourish your heart, and you can relax while doing eye exercises.
1. Put your palms together, rub them hot, close your eyes, press the warm palm on your eyes for 30 seconds, and then turn your eyes clockwise and counterclockwise for more than 20 times. It can stimulate the secretion of tears and moisturize the eyes.
2. Press the acupoints of rubbing bamboo with thumb or forefinger (in the depression at the inner end of eyebrows) and rub them clockwise and counterclockwise for about 10 times. I feel sore.
3. Press Ingmar (inner corner of eye) with your index finger for about 20 times.
4. Press four white points with your index finger (the middle finger and index finger are pressed together on both sides of the upper edge of the nose, and the position of the index finger is four white points). It is normal to feel slight swelling and pain radiating to the eyes.
5. Rub your temples and shave your eyes. Repeat 10 times or so to relieve eye fatigue.
6. Press the kneading Fengchi point (located at the back neck, under the back skull, and the outer edges of the two major tendons are sunken, which is equivalent to the level of the earlobe). Gently knead with the index finger and middle finger for about 10 times, depending on the feeling.
7. Look at the green color 1~2 minutes after doing exercises, press Hegu point (the muscle depression between the thumb and forefinger of the palm) at the same time, and then pat the top of the head with two fingers (focusing on the Du meridian point from the hairline of the forehead to the top of the head); Can be a good help to relax.
The second 5 minutes-make your back healthier
Your body curve depends on the state of your waist and abdomen muscles to some extent. Sitting in the office is a day. If you don't remind yourself to stretch consciously, moderate obesity and lumbar spondylosis can easily find you. In fact, as long as you spend 5 minutes, you can also add points to your health in the office.
Try to use a smaller cup in the office, so that you can force yourself to stand up and pick up a glass of water every hour. You can bend over and kick when you receive water. In addition, don't forget to indicate the schedule of healthy rest on your daily schedule. Stick to 1~2 months, and it will naturally become a part of your life.
1. Grasp the back of the chair with both hands, straighten your back and keep your heel up and down for 20 times. Then kick the leg with one foot and rotate the left and right feet for 20 times, which can exercise the waist and legs well and avoid being troubled by lumbar spondylosis.
2. Standing posture, the right foot is stepped to the right side of the body, and the upper arm is extended in a "big" shape. Take back your right foot, bend over, squat down and hunch your back. At the same time, your arms are folded forward and your fists are crossed on your chest. Repeat 10~20 times. Stretching, like stretching, can relieve back pain very well. 3. Squat your legs slightly (be careful not to exceed your toes), put your hands on your hips, turn your waist clockwise 10 turn, and then turn it counterclockwise 10 turn. Alternately push hip 10 times. It can relieve muscle tension in the waist and relieve pelvic congestion during menstruation, but the action should be slow.
4. Open your feet, raise your arms above your head, bend down until your fingers touch the ground, then stand up straight, raise your arms above your head, and lean back to the limit (head, neck, waist and back are all tilted back as far as possible). In this way, the body bends forward, then stands upright and leans back, repeating for more than 20 times. The action frequency can be changed from slow to fast, which can prevent the aging of the whole spine.
5. Stand up straight, with your hands akimbo, one leg straight and slowly lift up (lift your leg like a forehand), stand still for more than 20 seconds, and repeat with the other leg. Do it more than 20 times. Can fully exercise the muscles of the buttocks. The third 5 minutes-shoulder and neck relaxation exercises
Working on the computer for a long time, the most tiring thing is the neck and shoulders. The survey shows that more than 50% professionals have cervical problems. In a busy office, you can squeeze in five minutes at any time. You can do it if you want.
1. Take a deep breath, slowly turn your head left to the limit, and then turn right to the limit; The head should be perpendicular to the ground. Then let your chin stretch back and forth, like a chicken pecking rice. Can help relax the neck muscles.
2. Take a deep breath, lower your head, let your chin touch your chest slowly, then turn your head from left to right, and then from right to left. Move slowly. When you rotate, you can feel every muscle in your neck stretching. Don't worry if there is a popping sound, it's just the sound of rubbing bones when tendons or ligaments are stretched.
3. Stand with your hands flat and straight, lift them up to 10: 10, then return to the original position and move your hands up and down more than 50 times like a bird flapping its wings. This action exercises the shoulder and neck muscles.
4. Stand, belly in, raise your arms and do imaginary rope climbing, and grab the rope with your arms in turn, repeating for 20~50 times. Then, make a big circle with your arms. The arm swings back and forth from the shoulder, first forward and then backward. You will feel that the shoulder and neck muscles are tense and sore first, and then relax.
5. Stand, open your feet, inhale, lock your hands with your fingers, turn your hands, raise your arms, look up at the sky at the same time, keep your posture and exhale. Looking forward, the head and neck turn from the waist to the right with the body, and stay for 20~30 seconds after turning to the limit; Then turn left. Repeat 10~20 times. This action can move most muscles above the waist, and can also be done while waiting for copying and faxing.
6. straighten your back, raise your shoulders to your ears, and then droop as much as possible. Then the shoulders move in a circular motion, first lifting the shoulders forward and then rotating backwards. It can relax the muscles around the shoulder and make the shoulder joint smooth.
People with poor cervical vertebrae had better not use swivel chairs in the office. When you need to go back and communicate with your colleagues, let yourself slowly turn your head, back and waist, and you can exercise your neck from different directions every time. If you need to take something, stand up, shrug your shoulders and turn your shoulder.