5 "rust removal" exercises that office workers must learn to get rid of the harm of sitting for long periods of time!

At work, we stay in the office for a long time, sitting with our legs crossed, and working on the computer. As a result, our buttocks become bigger and bigger, the muscles of our hands and feet become weaker and weaker, and our bodies seem to be "rusting". Swedish health experts recommend five stretching exercises to adjust long-stagnant limbs, such as doing the "magic carpet" or "tightening the wrists" movements, which can quickly help "remove rust" from the body and achieve physical and mental balance.

Do you curl up in front of your computer desk like a shrimp every day from Monday to Friday? With your buttocks glued to the chair and your head down working on the computer, in the long run, due to long periods of sitting and lack of exercise, not only will your blood circulation be poor and your metabolism "regress", but it will also easily hurt your "heart".

Sitting for long periods of time is harmful to health and may cause cardiovascular disease

Everyone knows that sitting for long periods of time is bad for the body, including easily causing neck stiffness, shoulder and back pain, and poor leg circulation. In addition, long-term sitting will prevent muscles from burning too much fat and slow blood flow, so the heart is prone to accumulate fatty acids, causing high blood pressure and high cholesterol, and then inducing cardiovascular diseases such as coronary heart disease.

5 must-learn stretching exercises for those who sit for long periods of time

According to a report in the Mail Daily, Swedish nutritionist Frida Harju recommends the following five sets of stretching exercises, which can be easily performed in the office. They can not only relax tense muscles, but also help increase metabolism, stay away from soreness and even the threat of cardiovascular diseases, and help adjust the body's posture.

1. Magic Carpet

First, cross your legs slightly, then put your hands on the handles of the office chair, try to support your lower body, and use your arms mainly to exert force. Do not use excessive force on your hands. The purpose of this action is to strengthen the core muscles and arms. Hold the position for 10 to 15 seconds, then slowly lower yourself back to the seat. Rest after each exercise and repeat 5 times.

Magic carpet.

2. Tighten your wrists

Typing on the computer or using a mouse for a long time all day can easily cause numbness and pain in the wrists, or even an inability to exert strength. Be careful about mouse hand. Prevention requires moderate relaxation and stretching of the wrists. Extend only one arm at a time (palm down), and use the other hand to pull the fingers of the extended arm down for 3 seconds, then pull them up for 3 seconds, and then alternate wrists to perform this movement.

Tighten your wrists.

3. Lift and bend your feet

Office workers who often sit or stand for long periods of time have poor leg circulation and are prone to varicose veins. In order to promote leg health, you may wish to lift and bend your legs and relax and stretch your feet. First, use your right hand to lift your right foot and place it behind you, keep your calf straight for 1 second, then slowly put it down, and then repeat with the other calf.

Lift and flex your feet.

4. Steady heel lift

This exercise can be performed standing or sitting and focuses on strengthening the calf muscles. When sitting, you can slowly lift your heels and keep them perpendicular to your thighs. After stabilizing the posture, slowly lower your heels to the floor. Repeat 20 times with each foot, then lift each heel and do 10 times as a cycle.

Lift one of your heels for stability.

Lift your heels for stability 2.

5. Stretch your shoulders and neck

Office workers are prone to shoulder and neck pain due to poor posture, so they must relax and stretch their tense shoulders and neck appropriately. The movement starts from the neck. Press your palms on your forehead as if there is a force pushing your head back, but use your neck muscles to resist this force to achieve an upright and stable position of the head. Then hold your hands behind your head and push your head back, but use the strength of your hands to resist.

Stretch your shoulders and neck.

Stretch your shoulders and neck 2.