Office Yoga: OL great savior body

Action 1: Relax the spine

Efficacy: to relax tension sedentary become rigid spine.

Essentials: Steady on stools, standing on his left leg on the ground, his right leg standing on the stool, so that the thigh and the calf was a firm 90-degree angle. Back straight, his left hand Fuzhu right knee. Slowly reverse the cervical spine, lumbar spine to the right side of the body is right, the eyes look to the rear of the body. To maintain 30 seconds or so to do 3-5 times each turn.

Tips: Wang Youce rotation,Fu Zhu waist to maintain a balance left, or behind a desk, fingers shore to reduce the degree of difficulty, according to each of different height, you can also, under the finger pad books, dictionaries, adjustable height.

Action 2: to relieve back muscle

Efficacy: relax the back muscles to relieve fatigue pour over a long time.

Essentials: legs straight, and shoulder width, hands clasped behind his fingers cross grip, shoulder turn, try to go backwards to its limit. To maintain 10-15 seconds.

Tips: pay attention to maintaining the body balance, thrown back and neck support when you live in, so as to avoid discomfort caused by excessive backward.

Action 3: workout back

Effects: fatigue, ease back and waist, while stretching the shoulder.

Essentials: Fuzhu back, the body under pressure, legs straight, making the body and legs at a 90 degree angle. The eyes look to the front. To maintain 15-30 seconds.

Action 4: Prevention of the "mouse hand"

Efficacy: relax the shoulders and back, especially for the prevention and treatment of the "mouse hand" is very good.

Essentials: sitting, back straight, right hand touch from behind the left scapula, left clinging to his right elbow, take a deep breath. To maintain 15-30 seconds, turn around to do two times each.

Tips: neck straight, can not be pre-Yang, action should be the normative status of head, neck, body basically in a plane, to ensure the full shoulder turn,Arm extended as far as possible, but not out of reach because of his arm and let the neck to accommodate.

Action 5: save the lumbar

Efficacy: lateral lumbar stretching, relax the waist.

Essentials: sitting, back straight, leaving the chair. Fu Zhu chair right arm, left hand on the move, driving the body turn right pressure. At the same time take a deep breath. For 15 seconds or so to do two times each.

Tips: The next leg long term resident, when pressed, do not shake, body balance.

Action 6: Activities cervical muscle

Efficacy: stretching the neck muscles, ease stress.

Essentials: the five movements are similar, but will be on the move of the hand on the neck, in the hands of the neck under the protection of lateral pressure. Persist in time by their own decisions about the repeated 10 times.

Tips: Note that regulate the deep breathing, to relieve stress and fatigue are very effective.

Action 7: to tighten the hip

Efficacy: stretching back, exercise lower body strength, while tightening the thighs and buttocks.

Essentials: similar to the Zama step, hands separately, Fuzhu back, slowly squat, as far as possible so that the thigh and leg was 90 degrees. For 5 ~ 10 seconds, repeat two times.

Tips: body to maintain balance and keep breathing evenly.

1, office yoga simple and easy to learn, easy to do, no special placeMoves little practice time will not affect others.

2, movement speed seems more ease, and the pace slower, relatively high requirements for flexibility, but in fact more emphasis on yoga breathing methods and let the body into a calm state of know-how. Adjust the mood and mentality is the most critical, no matter how many feel the burn things, in that within a few minutes, it should first all of them aside.

3, Yoga exercises require fasting, so as far as possible before lunch or afternoon tea before eating.