Back pain after sitting for a long time?!
I recommend you try the following set of aerobics,
A few simple clicks,
Let the blood spread throughout the body,
Make your bones good, your spirit good, and your body great!
Stretching exercise with a hand towel
Method: Stand up straight and find a towel; With your palms facing down, grasp the ends of the towel (shoulder-width apart) and slowly raise your arms above your head and continue to your back until you reach your limit.
Stretch the spine to relieve fatigue
Method: Stretch your legs forward and bring them together, tensing your muscles; The toes are hooked back in the direction of the body (the calf is stretched), and the heels are pushed to the ground;
At the same time, the fingers of both hands are interlocked, the palms of the hands are flipped in the direction of the sky, and the arms are straightened, stretching upwards as much as possible to find the feeling of the spine being pulled apart.
Hold this position for 10 seconds, relax, and do it again.
Lift the shoulders and loosen the shoulders and neck
Method: Stand up straight, lift your shoulders, and feel a soreness in your shoulders; Hold this feeling for 15 seconds, relax your shoulders, and do it again.
If you find that stretching prevents you from breathing naturally, it's not really relaxing, so remember to pull your body back a bit.
Roll the soles of your feet to relieve shoulder soreness
Method: Buy a rolling pin and roll it back and forth at your feet for 10~15 minutes a day.
If you have symptoms of discomfort in the shoulder and neck, the corresponding position of the soles of the feet will feel painful and there are particles, and the pain in the shoulder and neck will be reduced accordingly when the particles are rolled out.
Yoga butterfly pose promotes blood circulation
Method: Bend your legs with the soles of your feet facing each other. Grasp the toes with both hands, open your knees to the sides, and stick them to the ground as much as possible, keep your waist straight, and vibrate your knees rhythmically towards the floor.
The two legs are tonic for the liver and kidneys
Method: Straighten your legs apart, hook your toes, grasp your toes with both hands, and slowly press your body down.
Note: When practicing, as long as the large tendons behind the legs have a stretching feeling, it is fine.
The toes are hooked back to comb the bladder meridian
Method: Straighten your legs together, hook your toes, grasp your toes with both hands, and slowly press down on your body until you feel stretched at the back of your thighs.
After tumbling, the creek acupoint relieves the lack of eyes
Practice: Dry eyes when looking at the screen every day? You can place this part of the back stream point of your hands on the edge of the table, use your wrist joints to move your hands, and easily roll back and forth.
As it rolls, it will have a slight soreness. Stick to it, it has a good protective effect on the cervical spine and vision.
