Easy spinal exercises in the office
Lowering your head for a long time can easily cause cervical spine strain, and some people suffer from so-called occupational diseases such as cervical spondylosis and lumbar spondylosis.
For this occupational disease, we have developed a set of aerobics that take care of all parts of the human body. The whole set of exercises consists of 20 main actions, which can be done in about 15 minutes, and can be completed in the office.
Basic posture: Before doing one training movement each time, first look at the natural world with your eyes flat, your feet slightly apart, the width of your shoulders, and your hands hanging down naturally.
Relax all over.
Lean forward and backward: raise your head with your hands on your hips, inhale at the same time, inhale, look into the sky with your eyes, and stay for a while; then slowly lean forward and lower your head while exhaling, looking at the ground with both eyes.
When doing this, close your mouth to prevent your lower jaw from clinging to your chest. After staying for a while, repeat it up and down four times.
The main points of the action are: stretch, relax, slow, it is better not to feel uncomfortable.
Raise your arm and turn: first raise your right arm, palms down, look up at the palm of your hand, slowly turn your body, stay for a while.
When turning, pay attention to the heel turning 45 degrees, the body’s center of gravity leans forward, and then the body turns to the right back side, slowly inhale when rotating, exhale slowly when rotating, the whole movement should be slow and coordinated.
When turning the neck and waist, try to turn as far as you can’t, stop for a while, return to the natural style, and then change the left arm.
When changing the left arm, the lowered hand should be slowly pressed along the base of the ear. Do the same after changing the arm, and do it back and forth twice.
Rotate left and right: Turn your hands on your hips first, and gradually turn it forward, while inhaling on your chest, let the right side straight forward, stay for a while, then slowly turn forward, while exhaling, let the left straight, stay for a while.
Do this alternately four times.
Shoulder raising and neck constriction: Before doing exercises, you should first look at the natural world with your eyes flat, your feet slightly apart, parallel to your shoulders, and your hands should hang down naturally.
Lift your shoulders slowly when you move to shorten as much as possible. After staying for a while, your shoulders are slowly relaxed and lowered. The natural shape of the head and neck is restored.
Then sink your shoulders down, pull your head up and out again. After a short pause, relax your shoulders and exhale naturally.
Note that you should inhale slowly while contracting and stretching your neck, hold your breath when you stay, and try to relax your shoulders as you relax your shoulders.
After returning to the natural style, do it four more times.
Swing from side to side: Before doing exercises, naturally and naturally, with both eyes looking up, feet slightly apart, parallel to shoulders, hands on hips.
During the movement, the head slowly tilted to the left, so that the left ear was attached to the left shoulder, and after a short stay, the head returned to the middle position; then the left shoulder was attached to the left shoulder to the right shoulder, and after a short stay, the right returned to the middle position; thenThe right shoulder and the left ear are placed on the left shoulder, and after a short stay, the right side is returned to the middle position; then the left shoulder is placed on the left shoulder and placed on the left shoulder, and the right side is returned to the middle position.
In this way, do the left and right swing four times repeatedly. Inhale when swinging at the top, exhale slowly when returning to the neutral position, shoulders while doing exercises, adjust to relax and try to move slowly and stably.
Wave flexion and extension: Before doing exercises, first look at the natural world with your eyes flat, your legs slightly apart, parallel to your shoulders, and your hands will naturally sag.
During the movement, the lower jaw moves forward and downward in a wave-like manner. During this movement, the lower jaw tries to be close to the front chest, shoulders are lifted, the lower jaw is slowly bent, the chest is forward, and the shoulders are moved slowly up and down.
Inhale slowly during mandibular flexion, exhale slowly when you lift your head, relax your shoulders, and do two pauses for a while; then turn upside down to do mandibular extension and flexion, inhale from top to bottom, exhale during recovery,Twice, practice each time twice.
It should be noted that the whole movement should be slow and coordinated, and the muscles should be slowly tightened and exposed. After that, do an appropriate amount of relaxation movements and rest appropriately when you are tired.
If you can’t do well in the beginning, you must do it step by step. Don’t risk it, so as not to damage the spine and other parts.