How to relieve shoulder and neck strain in white-collar workers with just a chair and a few simple movements
White-collar workers work long hours to form the shoulder and neck pain, stiffness and other problems, how to relieve?
Recently, the reporter found a professional fitness trainer, teach you a set of simple office exercise program, only a chair, through several simple movements, the scapula, head training, etc.
Relieve neck strain
Effect: Stretching the oblique muscles, relaxing the tense neck muscles and improving neck soreness. Qing Maosheng, Department of Orthopedic Injuries, Shenzhen Affiliated Hospital of Guangzhou University of Chinese Medicine
Action points.
1. Sit on the chair with your abdomen and chest tightened and your body upright.
2. Place the left hand lightly in front of the abdomen, the right hand next to the left ear and push to the right. Maintain a group of 30-90 seconds. Alternate between left and right, 3~5 sets each time.
Note: Shoulders should not be crooked, eyes flat in front.
Effect: Deep neck flexor training, reduce the pressure on the neck.
Action points.
1. legs apart, the body stands straight, chin force close to the throat knot.
2. Forehead and hands to do confrontation, 10 ~ 20 seconds a group, each time 3 ~ 5 groups.
Improve shoulder and back strain
Effect: Exercise the shoulder external rotation muscle group, relieve shoulder and back strain caused by ambulation.
Points of action: 1. stand upright against the wall. 2. raise your arms against the wall, imitating W, E and 0 respectively, 10-20 seconds per movement, 3-5 sets each time.
Effect: Stretch the pectoralis major muscle, improve the shoulder and pectoral muscle strain caused by ambulation.
Action points: 1. Legs front and back lunge standing, a hand on the wall, chest and abdomen.
2. Body panning forward, the front of the shoulder pectoralis major muscle has a full stretch, hold a group of 30 to 90 seconds.
Effect: Stretching N cord muscle, relieve leg muscle pressure
Action points.
1. Straighten your back, lean forward as much as possible, keep your back straight and angle unchanged.
2. Slowly straighten the left knee, there is a clear sense of pulling, stop.
Eliminate arm fat
Effect: Tighten the back side of the arm fat.
Action points.
1. Bend over, chin slightly closed, waist straight, abdomen tightened, knees slightly curved.
2. Elbow joints are 90 degrees to the body clenched, hands back to play straight.
Buttocks
Effect: Strengthen the buttocks muscle groups, tighten the difficult to train to the buttocks, leg muscles.
Action points.
1. right hand chair, the right leg naturally upright, the upper body upright. Straighten the left leg and lift it forward.
2. Inhale, squat down to the knee joint close to 90 degrees; exhale, straighten the right leg.
3. The left leg can also be raised backward, outward, and inward. 6~10 times in all four directions, 1~2 sets per day.