Long-term low work is easy to cause the cervical vertebrae, there is so called so-called cervical spondylosis and lumbar spondylosis.
Occupational disease. Experts have prepared a set of aerobics in each part of health care, complete 20 main movements.
Formulating, exercises slowly under soft music, about 15 minutes.
Basic posture: Every time you do the training actions, you will naturally stand naturally, double-point flat, double foot slightly separated, with shoulder width, both hands naturally sag. Performance relaxation.
For the forefront of the front: hands on the hand, first look up, take the breath, the eyes look at the day, stay a moment; then slow down the chest, while exhaling, eyes look at the eyes. When doing this action, you have to close it, so that the killings should be taken in front of the chest, stay in a moment, and then do four times. The action is designed to be: stretch, easy, slow, and it is not impressive.
Get angled: first raise the right arm, the palm is down, look up at the palm, and the body slowly turns to the left and stays for a moment. When turning around, pay attention to the heel rotation of 45 degrees, the body is poured forward, then the body is turned to the right back, and when the body is slowly sucking, slowly breathabling when turning slowly, the whole move is slow, coordinated. When rotating the neck, the waist, try to go to the can't be converted, stay a moment, return to the natural formation, then change the left arm. When the left arm is changed, the put down should be slowly pressed along the ear, and then do it again after changing the arm, and repeatedly do twice.
Rotate left and right: Turn the head slowly to the left side, and take it from the chest, let the right neck straight straight, stop the moment, turn slowly to the left, simultaneously exhale, so that the left neck straight Stay a moment. This is repeatedly alternate four times.
Shoulder shrink: Before doing exercises, stand naturally, double eyes, slightly separated, parallel with shoulders, and naturally sag. When the movement, the shoulders are slowly mentioned, the neck is trying to shrink, stay in a moment, let the shoulders slowly relax, the headband is naturally extended, restore nature, then put the shoulder force into the down, the head and neck pull up, stay up After a while, relax in your shoulders and breathe naturally. Be careful to take it slowly while the dense neck, you should be suffocated when you stay. When you let the shoulders, you should relax your shoulder and neck. After returning to the natural style, repeatedly do four times.
Swing left and right: Before doing exercises, first stand naturally, double-eyed flat, double foot slightly separate, parallel with shoulders, hands on the hand. When the movement is slowly inclined to the left shoulder, the left ear is attached to the left shoulder, after stopping the phone, the head returns to the median; then tilt the right shoulder, the right shoulders are pasted on the right shoulder, stay after a moment, return to the median . This way to swing repeatedly four times. When you swing in the head, you need to breathe. When you go back to the middle, you will slowly exhale, do your shoulders, and the neck should be relaxed, and the action is slow and steady.
Wave waves and extension: Before doing exercises, first naturally, double-eyed flat, legs slightly separate, parallel with shoulders, both hands are quite, and slowly move back up and down. When the jaw is slowly inhaled, slowly exhale, slowly exhale, relax, do twice, do two times; then, then do the mandibular stretching, from the top, take the breath, to exhaust, do it Two times, positively practiced twice.
