Sitting for a long time causes edema, obesity, and back pain! Rehabilitation doctors teach 3 ways to break down fat and stretch your muscles

Office workers have a lot of problems with sitting for long periods of time. In addition to causing edema and obesity, it may even cause back pain and bone deformation. In addition, many women who love beauty try to diet, massage and adjust their chiropractic in order to restore their good figure, but if they are not careful, they may easily suffer from the side effects of nutritional imbalance and muscle and bone injuries. Zhang Xiaojun, attending physician of the rehabilitation department, suggested that office workers can do slimming exercises to train their core muscles and say goodbye to fat and aches with peace of mind.

What symptoms can be caused by sitting in an incorrect posture for a long time?

Zhang Xiaojun, attending physician of the rehabilitation department, said that due to their work style, office workers sit or stand for long periods of time with incorrect postures. If they do not properly relieve stress, stretch and relax muscles at the right time, and exercise regularly and quantitatively, they may suffer from problems such as obesity, forward neck, round shoulders, hunchback, shoulder and neck pain, and lower limb edema.

Stretch your muscles and lose weight, do core muscle exercises

To improve and prevent pain, you should maintain correct posture on a daily basis, avoid sitting or standing for long periods of time, bending over, or lifting heavy objects; bend your knees and hips instead of bending over; train your back and abdominal muscles through core muscle exercises, strengthen spinal stability and increase spinal flexibility, stretch your muscles and bones, and relieve shoulder, neck, and back pain.

As for obesity, especially the waist, abdomen, buttocks and thighs where fat is easily accumulated, exercise can also increase the strength of the core muscles, improve blood circulation, promote metabolism, and make the areas that are prone to fat accumulation no longer loose, thereby achieving the slimming effect of removing oil, shaping the body, and reducing lower limb edema. In addition, moderate exercise can also strengthen cardiopulmonary function and the immune system. The more oxygen the body contains, the younger the skin and organs will be.

3 weight loss exercises for office workers

What exercises can train your core muscles? Dr. Zhang Xiaojun recommends referring to the following 3 tips to develop a daily exercise habit, which can achieve both weight loss and health benefits at the same time. It is especially suitable for people who want to get rid of loose muscles and sculpt perfect curves, those who suffer from postpartum spinal pain and waist and abdominal weakness, those who have poor sitting posture or back pain caused by long hours of work.

Action 1／Abdominal muscle exercise

Instructions: Lie flat on your back, bend your knees, use your abdominal muscles, and contract and lift your head and shoulders. Each time you contract, lift up and hold for 10 seconds, return to lying flat and rest for 5 seconds. Repeat 15 times.

Action demonstration: abdominal muscle exercise. (Photo provided by Daqian General Hospital)

Action 2/Hip lift exercise

Instructions: Lie down with your knees bent and feet flat, place your hands on both sides of your body, lift your hips off the bed and squeeze your hip muscles. Lift your hips and contract for 10 seconds each time, then lower them and rest for 5 seconds. Repeat 15 times.

Action demonstration: Hip lift exercise. (Photo provided by Daqian General Hospital)

Action 3／Spinal stabilization exercise

Action demonstration: Spinal stabilization exercise. (Photo provided by Daqian General Hospital)

Instructions: Support your body with your hands and kneel on your knees as the preparatory posture. During the movement, you can lift one hand or foot, and further, you can lift the opposite hand and foot. The body cannot move or shake. Lift and hold for 10 seconds each time, return to the ready position and rest for 5 seconds, repeat 15 times.

【Tips on exercise and weight loss】

You should do warm-up exercises before exercising to avoid physical discomfort or sports injuries. If you feel discomfort when performing exercises or have a more serious lower back disease, you should consult a rehabilitation physician or physical therapist and perform appropriate movements after evaluation.