Sedentary, so that our blood circulation is not good, the supply of oxygen is not enough, more will cause damage to the cervical and lumbar spine. As the office space is narrow, we can choose the chair as a prop, through a simple chair exercise, stretching muscles, so that the cervical and lumbar spine to get the appropriate exercise. To know the blood circulation is accelerated, the oxygen supply is sufficient, and the vitality of the cells are awakened. People, then, will become energetic! Before doing this set of exercises, please take off your chest plate or hanging plate, otherwise it is easy to hurt yourself. More than anything, I hope you complete each set of movements in a serious attitude, because only then can you reap the results! 1, forward flexion cervical exercise Sit up straight in a chair, legs together and fall vertically to the ground. The upper body pressed forward and down, and thighs completely post. Hands backward to grab the back of the chair legs, slowly raise your head to look forward, then lower your head and relax, repeat the head movement 8 to 10 times. 2, intercostal muscle stretching exercises body leaning on the back of the chair, the outside leg straight. Cross your hands above your head and turn your palms upward. Lift the outer straight leg upward, put it down, repeat 12~20 times, then change to the other side. Pay attention to lifting your head and chest. 3.Body stretching Sit upright with your back against the back of the chair. Hands grab the back leg of the chair, then tilt your head, chest and waist back. Repeat 10~14 times. Note that the entire process of movement should be carried out slowly, do not hold your breath. When leaning back, you can exhale through the mouth. 4.Active exercise Sit upright with your legs together and put your hands on your knees. Then stand up straight, sit down, stand up straight again, and sit down again. Repeat 12 times, no less than once! 5, forward bending lumbar exercises stand behind the back of the chair, thighs close to the back of the chair. Then the upper body downward pressure, hands supported on both sides of the chair seat, chin on the seat of the chair. Legs together, do not bend the knees. Use the strength of the arms to support the body to look forward, and then relax the head down again, repeat the support 8 to 10 times. 6.Send the palm to the wind Sitting upright in the chair, straighten your back. Open your arms to the sides, just like the classic Titanic action. Then close your palms forward, while pressing your upper body forward and down to your thighs. Repeat 8 to 16 times. Be careful to keep your head up and looking forward while pressing down. 7, contraction of the girdle Frontal sitting, legs together, vertical fall to the ground. Lift the knee of the right leg upward, close to the chest, hands holding the calf to the abdomen contraction, waist force straight. Hold for 20 seconds at a time and exchange the exercise between left and right. Can be repeated several times.