Sitting in the office for a long time is harmful, and these four tips can alleviate it!

The most common physical problem for office workers who sit for long periods of time is pain. Not only the waist but also the neck may have inexplicable pain. If it is not relieved in time, it may cause lumbar and cervical spondylosis. How can you sit in the office for a long time without feeling tired? The following methods are very effective!

1. Thighs parallel to the ground

Raise the chair so that the thighs are parallel to the ground. This can reduce the pressure on muscles, tendons and bones, and prevent musculoskeletal diseases. Choose a chair with a reclining back and place a rolled towel or pillow on the waist. Keep the hands, wrists and forearms in a straight line so that the elbows are at right angles when the forearms are placed on the desk. Keep the head and body in a straight line and slightly tilted forward. The elbows should be close to the body and bent at 90-120 degrees. Relax your shoulders and let your upper arms hang naturally. Place your feet flat on the floor. It is best to add a cushion to the chair.

2. Move around frequently

A study by the Mayo Clinic in the United States found that the body can only tolerate sitting in the same posture for 20 minutes, after which it will feel uncomfortable. It is recommended to stand, stretch or walk every 15 minutes, and change your sitting posture at least once every 30 seconds.

3. Dry cleaning legs

Hold one thigh tightly with both hands, and massage from the thigh to the ankle with a little force. Then, rub from the ankle back to the thigh. Rub the other leg in the same way, and repeat several times. This method can make the joints flexible, strengthen the leg muscles and walking ability. It can prevent lower limb venous curvature, lower limb edema and muscle atrophy, etc.

4. Leg swing

Hold on to a tree or a wall with one hand, first swing your calves forward, so that the toes are raised forward and upward, then swing them backward, forcefully push the toes backward, straighten the soles of the feet, and straighten the legs. When swinging your legs, keep your upper body straight, and alternate between the two legs for dozens of times. This method can prevent lower limb atrophy, weakness, numbness, pain, and calf cramps.