For those who sit for a long time, remind yourself to do more of these exercises!

Nowadays, if you want to be healthier, exercise is essential, but for some professionals, lack of exercise has obviously become a common problem, especially for white-collar workers. Sitting for a long time can easily cause diseases of the cervical spine and lumbar spine, which should be relieved through exercise. What kind of exercise is suitable for people who sit for a long time?

Cervical Exercises

Cross your hands behind your head, tilt your head back, and use your hands to hold your head up. Do this once an hour, hold each movement for 30 seconds, and do 6 sets at a time.

Function: Regular neck movement can prevent cerebral congestion and cardiovascular diseases. This set of movements is simple and easy to do, and can be performed even during work.

Lumbar Exercises

Lumbar exercises have a great effect on the waist. If you persist, the effect will be obvious. First, kneel on the floor, then support your body with your hands. Take a deep breath, stretch your spine downward, lift your head, lead your neck upward, and at the same time, arch your hips. Then exhale, slightly hold your chest, and arch your back. Let your head drop, lead your neck downward, tighten your abdominal muscles, and arch your entire back upward.

Effect: This simple movement can make the spine and surrounding muscle groups more flexible, relax the neck, waist and shoulders, and make the back muscles work in a coordinated manner.

Waist swing

Turn your hips and waist to stand up, put your hands on your hips, with your thumbs in front and the other four fingers behind. Press your middle fingers on the waist, which is the kidney point. When you inhale, swing your hips from left to right. Exhale deeply and swing from right to left. Do this 8-32 times in a row. Rotate your waist and back to stand up, raise your hands to the sides of your head, making them as wide as your shoulders, with the tips of your thumbs at the same height as your eyebrows, and your palms facing each other. Take a deep breath, and at the same time twist your upper body from left to right, and twist your head backwards. When you exhale, twist from right to left. One breath is one time, and you can do it 18 times in a row.

Function: Strengthen the activity and stretching of waist muscles, reduce waist pressure, and relax waist muscles that are tired from sitting for a long time.

Back relaxation exercises

When sitting, choose a stable chair without wheels, spread your legs naturally, relax your shoulders, and twist them up and down and back and forth. You can twist your shoulders like a cat at any time, for 2-3 minutes each time.

Function: Relax your back and shoulders, slow down your breathing, and reduce physical fatigue.