Gu Yuanqi! Tips for desk exercise

Office workers are facing increasing work pressure and longer working hours. They are often overwhelmed by the mountains of work at hand and often sit in front of their computer desks for several hours in a row, which can easily cause symptoms such as eye fatigue, chest tightness, lack of energy, shoulder and neck pain, which make people feel unbearable. In fact, as long as you take a little time to sit and do "desk exercises" at work every day, you can say goodbye to fatigue and soreness!

Recently, the " desk exercise" (deskercise) has become popular in European and American societies. It emphasizes sitting and using the desk (desk) and combining exercise (exercise) to achieve the effect of refreshing health. The American website "wikiHow" recently provided several small steps of "deskercise" for sedentary office workers. They can use simple equipment and postures in the office to achieve the effect of moderate exercise and stress relief. It only takes a few minutes each time to quickly restore physical and mental strength.

Desk stretching exercises

Eyes : It is recommended to look away from the screen or take off your glasses every 30 minutes, look directly at any corner of the office or look out the window, and do some eye exercises. This can reduce intraocular pressure, relieve headaches, and prevent myopia from worsening. In addition, rubbing your hands together to generate heat and then gently covering your eyes can also have a similar effect.

Neck : Keep the torso still and slowly swing the neck forward, backward, left and right with the neck as the axis. Try not to "turn" the neck in circles to reduce damage to the neck joints.

Shoulders : Keep your back straight and rotate your shoulders forward 10 times, then backward 10 times. This can effectively relieve stiff shoulders and neck.

Arms and shoulders : Place your hands on the edge of the table and use the strength of your hips to push the sliding chair backwards until your arms are pulled all the way to the bottom. Your torso will lean forward and your spine will straighten. Maintain this position for 1-2 minutes to allow the muscles and bones of your upper body to be fully stretched.

Wrist : Using a mouse or keyboard for a long time can easily lead to carpal tunnel syndrome. In this case, raise your wrist and rotate it 10 times clockwise and 10 times counterclockwise. Try to repeat this every hour.

Chest : Leaning forward for a long time to write or work on the computer can easily injure the spine and other parts of the body. At this time, keep your back close to the chair back, shift your center of gravity backward, stretch your arms straight out to both sides with your palms facing up, and arch your shoulders backward to relieve muscle and bone pain caused by long-term "bending" at a desk.

Abdomen : Sitting on a chair right after a meal can easily cause fat accumulation. It is recommended to take a deep breath every few minutes to tighten and relax the abdomen. This will not only prevent you from having a small belly, but will also improve your mental state.

Waist : Stand straight with your feet apart, and use your waist as the axis to rotate your torso to the left and right. After pulling to the bottom, it is best to stay there for 15-20 seconds, then switch sides and do the same movement to achieve the effect of side stretching.

Calf : Put your legs together, use your toes as a fulcrum, gently lift your calves up and down, repeat several times until your calves feel slightly sore (comfortably tired). This will prevent blood clots from forming in your legs.

Ankles : While rotating your wrists, you can lift your feet slightly off the ground and rotate your ankles three times clockwise and three times counterclockwise to promote blood circulation and avoid numbness and pain (pins and needles) caused by sitting for a long time.

"Deskercise" is mainly to solve the old problem of office workers sitting for a long time, but for those who are so busy that they are exhausted, even the time for eating and going to the toilet may be severely compressed, let alone getting up and moving around. Therefore, this simple and practical "desk exercise" allows office workers to achieve the effect of local exercise without interfering with their work. If you can take the time to complete one round every day, I believe you can successfully get rid of "office civilization disease".