The high pace of modern life makes many people suffer from being busy with work, study and life all day long, so that it is difficult to take out complete time to exercise. What to do? In addition to the combination of daily life, labor to consciously exercise, you can also use some free time, stitching, busy to steal the body activities. Here are some simple and easy to do exercise methods, suitable for white-collar office workers in the rest or study fatigue selected practice. One to four sections of head and shoulder exercises, not only to help eliminate fatigue, promote blood circulation in the head, maintain a beautiful posture, but also to prevent cervical spondylosis effective means. Head tilt head force to the chest low, and then backward stretch, stop for a moment, to the neck feel a little sore as degree. If the two hands crossed behind the head to pull forward, while the head and neck force backward, the effect is better. Head lateral flexion head force to one side of the flexion, feel some soreness, stop for a moment, and then to the other side of the flexion, also stop for a moment. Head around the ring The head first along the front, right, back, left, and then along the front, left, back, right hard and slow rotation around the ring. The cervical vertebrae can often be heard to make a loud sound during the exercise. This movement helps to strengthen the neck muscles. Shoulder shrugging The shoulder is an important part connected to the head, but usually there are not many opportunities for shoulder activities. There are three kinds of shoulder shrugging activities: one is to repeatedly shrug one shoulder high and one shoulder down; the second is to shrug both shoulders upward at the same time; the third is to rotate both shoulders one up and one down forward and backward around the neck. Lateral body rotation Sitting, the upper body slowly rotates to the left or right. Leg lifting and stretching Sitting, lower leg straight and lift forward with force, foot surface tense, stop for a moment, put down, and lift again. If possible, you can also leave the seat at the hip, stretch the whole body as far as possible, stop for a moment, restore and then stretch. Knee clenched hands Both hands clenched fists, fist eyes touch between the two knees, and then both knees from both sides to squeeze the two fists. Body relaxation Sitting on the seat, the whole body relaxed, eyes slightly closed (or look at the white clouds in the sky) to eliminate distractions, quiet in the noise, breathing natural deep and long. Relaxation is easier said than done. People are mostly in a state of tension in daily life, but also used to maintain this state of tension without consciousness, so the whole body muscles are more rigid, the internal organs and systems are more tense. To make the body relax inside and outside, the easiest way is to segment relaxation method, that is, meditate on the head and brain to relax first, then the neck and shoulders to relax, again the chest to relax, again the heart, lungs, stomach and other internal organs to relax, etc.. In this way, we can relax from the head to the feet in part. Experience has shown that: the practice of relaxation can make the whole body nerves, blood vessels, muscles all get relaxed, blood circulation is unimpeded, metabolism is strong, not only can eliminate fatigue, but also can prevent and control a variety of diseases. The above gong methods are simple and easy to do, and can be done at any time, the effect is remarkable, you can practice all, but also according to personal needs optional practice. Some gongfu exercises and exercise intensity should be gradual, in order not to feel muscle pain as degree. In addition, the practice of gong must be long-term persistence in order to see results, once the effect, should continue to exercise in order to maintain the long-term effect.