Once upon a time, sitting in the office is a job that people tend to work, the beautiful name is “white-collar”. Nowadays, sitting in the office has turned from a kind of enjoyment to the destruction of health. Computer people can not escape dizziness, stiff neck, arm numbness! How do we cope with it? Quit? Impossible! The only way out is to move! The following set of exercises are easy to learn, you can instantly relieve the tension in the shoulders and neck, hurry to learn it! 1.Shoulders relax, turn your head slowly to one side, stay in the farthest position to maintain 10 to 20 seconds, exchange the other side of the direction. 2, head slightly down, so that the chin is clasped inward (be careful not to make the action of lowering the head), near the collarbone, until you feel the stretch in the back of the neck. Hold for 10 to 20 seconds. If it is not obvious, you can let the end of your fingers bend at the back of your head to apply slight pressure, and be careful not to exert any force. 3. Sit up straight, sink your shoulders, tilt your head back slowly, and imagine that there is a rope pulling your chin upwards until you feel the stretch on the front side of your neck (pay attention to the stretch on the front side of your neck, don’t make it into a head lift). If you feel discomfort in your neck, you can put your hands firmly on the back side of your neck and apply slight pressure forward to keep the back side of your cervical spine fixed, and your hands leave some space on the back side of your neck to avoid bending your cervical spine directly backward. Hold for 10 to 20 seconds. 4.Standing or sitting position. Inhale while shrugging your shoulders and try to get them as close to your ears as possible. While whistling, slowly sink your shoulders, try your best to keep them away from your ears, and experience relaxation of your shoulders. This can be repeated several times. 5.Wrap your shoulders around to connect with the above alternating shoulder lift and shoulder shrug exercises. When you breathe in, go around from the back to the highest point of your shoulders, and when you breathe out, go back to the lowest point of your shoulders. Repeat 4 to 6 times, then go around in the opposite direction. When you inhale, go around from the front to the highest point of the shoulder shrug, and when you whistle, continue to go back around to the lowest point of the shoulder sink. Repeat 4 to 6 times, and in the last time, try to lengthen the distance between your shoulders and ears. Does it feel much easier? Finally, I remind all computer people, on the basis of practicing this group of movements, should develop the habit of leaving the computer every 30-40 minutes to take a break, not to move all day long on the computer Oh! If you are easily immersed in work or study concentration, please set a clock or a timer in your phone to remind you to get up every 40-60 minutes!