1, massage the neck. The force should be moderate, fingertips press the back of the neck muscles, along the vertebrae have been pushed down, repeated 5 times.
2.Relax the neck muscles. The bones of the neck are almost the most flexible part of the body and can be turned up and down, so do stretching exercises with these as well. Just like doing gymnastics in elementary school, turn up and down, left and right, 5 times on each side, repeat several times, remember not to push too hard.
3, pull the ear. The right hand goes through the back of the head and pulls down the left earlobe; subsequently, the left hand goes through the back of the head and pulls down the right earlobe, doing 10~20 times each time.
4. “Refine the eyes”. Eyes look far out of the window landscape, eyes blink down hard, can soothe the eye lens fatigue.
5, turn the neck. Neck clockwise rotation, and then counterclockwise rotation, can relax the nervous tension in the neck.
6, shrugging shoulders. Shrugging the shoulders left and right, up and down, front and back for 5 times can eliminate the tension in the neck and shoulders. The most painful point around the shoulder can be relieved by using the technique of pressing, grasping and kneading.
7. Hand stretching. Stand or sit straight on a chair, then fold the fingers of both hands and slowly raise both hands while keeping the palms facing the ceiling for a few seconds, repeat 5-10 times. If you can not completely raise your hands, you can stretch as appropriate.
8, wrist movement. Hands straight, palms to the ground, slowly hold the fist, wrist downward bending, moderate strength, maintain 5 seconds. Palms slowly raised upward, palms forward, forearms have a slight feeling of being pulled tight, maintain 5 seconds, repeat 5 times.
9, stretch, repeat several times.
10, arms over the head, holding the wall downward pressure, can stretch, traction strained muscles.
11, lifting the anus, anal retraction, relaxation, can prevent hemorrhoids and other diseases.
12, do not take the elevator, climb the stairs, the office simple and practical exercise.
Office despite the narrow scope, there are various limitations, but the work, the way people operate as long as they follow the needs of the human physiological structure, from the details to strengthen the satisfaction of this need, as usual, can prevent office occupational injuries, and to achieve the purpose of health and wellness.
Keyword 1 90 degrees
”Sitting” is the most basic and persistent action in the office, to prevent bone deformation and muscle distortion, should be corrected from the wrong sitting posture and maintain the correct sitting posture to do.
Common poor sitting posture are mainly four kinds: the back of the chair and the back of the human body is not harmonious, the desk and seat height is not coordinated, the knee bend is too large, too small and tiptoe, etc.. The correct sitting posture should follow the “3 90 degrees”: there should be enough space under the desk to stretch the feet, feet on the ground, do not cross, knees naturally bent at 90 degrees; upper body to keep the neck upright, the two shoulders naturally sag, thighs and back was the second 90 degrees; upper arms close to the body, elbows bent at the third 90 degrees.
Keyword 2 good “seat ride”
A good seat should not only sit comfortably, but also in the vertical and horizontal direction should have a high degree of freedom, both to adjust the height of the chair, but also to adjust the back of the chair pitch angle, so that the body can be free to put away, not to stiffen.
Good “seat ride” standards: the back of the chair is soft and hard; back curve to fit the curvature of the human spine, comprehensive support back, back can Shu reduce excessive pressure load, to ensure the correct sitting; chair seat wide and thick, comprehensive support, both to reduce the body when sitting down by the body weight of the impact, but also to relieve the long-term ambulation of the hip under the pressure.
Keyword 3 cushion
Normal human spine has a total of three physiological curvature, due to the physiological needs they do not grow in a straight line, the thoracic vertebrae backward convex, cervical and lumbar vertebrae forward convex, from the side, the spine is like two S connection. Because of this physiological characteristics, waist and back can not be placed in the same plane.
If you put a cushion on the waist, you can make the waist get effective support, maintain the lumbar vertebrae of the forward flexion physiology, balance the pressure of the lumbar vertebrae, lumbar muscles, reduce strain, increase comfort, prevent and improve the lumbar discomfort, good for the stability of the spine.
Cushion can indeed play a role in relieving lumbar muscle strain, but there are also a lot of cautions when using the cushion. First of all, the cushion must be placed on the waist, put on the back is invalid. Secondly, the thickness of the cushion should be appropriate. Can not be too thin too soft, otherwise it will not play a role in holding up the waist, and not too thick too hard, too thick may cause excessive forward flexion of the lumbar spine, and too hard will choke people uncomfortable. In the selection of the cushion can be put on the waist after the test, if the pad after 10 minutes still feel very comfortable, the thickness is suitable, if the feeling of lumbar fatigue or even pain, it means that the cushion is not qualified. Further, itself has suffered from lumbar disc herniation and lumbar spinal stenosis, pay more attention to the comfort of the cushion.
Keyword 4 wrist cushion
Long-term use of computer office workers, should be equipped with a wrist pad under the wrist. A small wrist pad can not only make the wrist and palm level, to avoid wrist pain due to both bending, while through the wrist pad on the small floating point, the wrist massage, blood and remove the role of pain, numbness.
But the use of wrist cushions also have to be careful. First of all, no matter what kind of wrist pad you use, do not put your wrist on it to rest, which will focus all the power on the wrist, increasing the pressure on the wrist, but easy to induce carpal tunnel syndrome. Secondly, the wrist pad should not be placed under the wrist when typing, otherwise it is easy to break the horizontal posture of the wrist, causing carpal tunnel injuries.
Keyword 5 flat shoes
High heels are the biggest enemy of women’s foot bones. High heels are to blame for the common big toe flare-ups, heel pain and inflammation of the ball of the foot among working women. For women in non-window industries and those whose ceremonial functions are not very prominent, it is best to have a pair of soft, loose flat shoes in the office so that they can be changed every day after entering the office. This can effectively prevent foot bone disease.