Get ready to work! 4. Exercises to activate joints and tendons

Office workers are ready to start work! Come on, let’s move together! Happy days always pass by quickly, and the Spring Festival life of eating, drinking, playing and having fun will come to an end. But when facing the first day of work, you are in a state of extreme relaxation. How can you prepare your body and mind to return to work and continue to work hard? Fitness center coach Zheng Xinci demonstrated 4 simple mind-calming exercises that help activate muscles and bones, stimulate circulation, allow the body to recover quickly, and be full of energy to face new challenges!

The first move: Stop tapping your shoulders and neck

Move your shoulder joints and back muscles, and open your chest to increase the amount of oxygen you inhale.

1. Raise your hands flat in front of your chest with your palms facing forward.

2. Keep your arms parallel to your shoulders, make small circles, and slowly extend them out to the sides of your body.

3. Draw small circles in the opposite direction with your arms, return to the original position, and repeat about 12-15 times. Keep breathing naturally during the process.

Tip 2: Don’t be afraid of edema even if you sit for a long time

It moves the joints and muscles of the lower body and stimulates blood circulation, which is very suitable for people who sit for a long time.

1. Place your feet as wide as your pelvis, place your weight on your hips and heels, and squat while inhaling. (No pressure or pain should be felt in the knee)

2. Stand up while exhaling, lift one foot outward, repeat the movement and switch feet. Do about 12-15 sets each time. (If you are unbalanced, hold on to the chair with both hands)

The third trick: twist left and right to shake back pain

Strengthen the core muscles, activate and extend the back muscles.

1. Place your feet as wide as your pelvis and, as you inhale, step forward and squat.

2. When you exhale, rotate your body to the opposite side, then return to the original position, and repeat the action with your other foot. Be careful not to rotate your torso too far, just enough to feel a stretch in your back. Do about 12-15 sets each time.

Tip 4: Pull up to improve your posture

Extends the torso, returns the spine to a natural position, reduces spinal stress, and improves circulation in the lower extremities.

Stand with your feet as wide as your pelvis. Cross your palms and extend them upward, stand on tiptoes and stretch upward as far as possible, exhale upward and inhale downward; coordinate your breathing with the movement to increase the effect. Repeat about 12-15 times.

When performing the above movements, you should avoid wearing high heels or hard-soled leather shoes to avoid accidents. Do not force yourself during the movements, pay attention to safety, and adjust your breathing without holding your breath. Let’s start a healthy year by exercising now!