"Long term sitting at a desk, lack of exercise, mental tension, and prone to low back pain and other problems, I hereby introduce a set of" office yoga "exercises to help you effectively alleviate these symptoms.".
Sitting breathing method
Sit in a chair with your legs together, one hand on your thigh, one hand on your abdomen, lower your jaw, and straighten your spine.
Relax your abdomen, inhale through your nose, and expand your throat and chest vigorously to fill your chest and abdomen with air. Your belly bulges for 3 seconds.
Relax the jaw and exhale, while relaxing the chest. The stomach gradually contracts. The exhalation lasts for 5 seconds. The gas should slowly exhale from the nose. After exhaling vigorously, hold your breath for 2 seconds.
Repeat the above operation 5 times.
Efficacy: It can eliminate tension and fatigue, and relax the mood. During practice, you should focus on adjusting your breathing, exhaling and inhaling evenly. You can imagine some peaceful and broad images such as the sky and the sea in your mind.
Spinal torsion method
Sit up straight, extend your legs forward, bend your right leg, and place your right foot at the root of your left thigh.
Exhale, turn the upper torso to the left, pull the left arm back as far as possible, extend the right hand forward, and grasp the right foot as much as possible.
Turn your head to the right, focus your eyes beyond your right shoulder, and maintain normal and even breathing. After 15 seconds, resume, switch left and right, and repeat.
Efficacy: It can eliminate blood stasis in the shoulder and neck, making the spine more flexible, thereby preventing neck pain and low back pain. However, when rotating the body, attention should be paid to consciously twist from top to bottom in the order of neck chest waist, and use the neck to lift the spine upward.
Eye Care Method
Sit in a chair, close your eyes, relax your shoulders, and stabilize your mood for 5 minutes.
Stand up and close your index fingers in front of your nose, gaze at your fingertips for 10 seconds, and breathe naturally.
Move your right hand to the right, chasing the fingertip of your right hand with both eyes until you can't see the fingertip of your right hand, and then slowly return your eyes to the front. On the contrary, do the same with your left hand.
Move the raised fingers to the left and right sides respectively, and keep your eyes on the fingers quietly for 10 seconds.
With your hands down and your body still, gaze as far as possible at the top of your head for 10 seconds, then gaze down for 10 seconds, rotating your eyes three times to the right, down, left, and up, and then rotating them three times to the left, down, right, and up.
Efficacy: It can cultivate concentration, eliminate eye fatigue, and prevent congestion. When practicing, you should focus on your fingertips, and keep your head still while moving your eyes. Do not blink when staring.
Wind Blowing Tree Skill
Standing with your fingers crossed over your head, rotate your wrists so that your palms are pointing upward.
Lift your body up, touch your toes on the ground, exhale, slowly bend your body to the left, reach your limits, breathe evenly, relax, and hold for 10 seconds.
Inhale, slowly rise, return to position, switch to the other side, repeat 5 times.
Efficacy: It can reduce waist fat, reduce shoulder stiffness, enhance a sense of balance, and make your body beautiful. When practicing, it is necessary to coordinate breathing and martial arts well, and keep your toes stable.
Standing dance technique
Stand behind a chair with a backrest, hold the chair back with your left hand, bend your right leg back, inhale, and grasp your right ankle with your right hand.
Exhale, lower your upper body slowly, raise your head, and pull your right leg upward with your right hand. After 10 normal breaths, slowly recover.
Repeat on the other side, 5 times on each side.
Efficacy: It can exercise the muscles of the whole body and help alleviate various back pain and slight spinal injury. When practicing, the awareness should be placed on the waist and back, and when lifting the leg upward, it should be measured according to its own state, not forced.