Today, we would like to share some simple movements in the office to keep fit :
1: Chest lift:
Sit on a chair with your feet flat on both sides. By inhaling, gently lift your chest muscles toward the ceiling, keeping your eyes flat and your chin parallel to the floor.Hold this position for 10 seconds and then relax. Repeat 5 to 10 times with the same action.
2: Scapula recovery exercise:
Maintain the above chest lift movement, but the arms are changed to the hips, arms as far back as possible, the chest can feel the strength of stretching.Hold for 10 seconds, then relax and repeat 5 to 10 times.
3: Chin movement:
Keep your chest up, your chin parallel to the ground, and then recover your chin, head and neck, not down, but parallel to the ground.Hold for 10 seconds, relax and repeat.Tip: put your finger on your upper lip to help your head move in the right direction.
4: Neck bending movement:
It is still based on the chest lift, with the head slightly tilted forward, like a nod, until you feel the stretch at the junction of the head and neck.Hold for 10 seconds, relax, and repeat 5 to 10 times.
5: Strengthening movement of the back, neck and scapular muscles:
To enhance the strength of this “rhomboid” area, only the scapular recovery movement in another position can be achieved.Stand up straight, clasp your hands with your fingers and place them behind your head, close your elbows and keep your shoulders close.Hold for 10 seconds, relax and repeat 5 to 10 times.
6: Diamond movement:
Stand up straight, clasp your hands behind your back, and keep your shoulder blades as close as possible. Hold for 10 seconds, relax, and repeat 5 to 10 times.
7: Chest stretching exercise:
Facing the corner stood, hands resting on the shoulder height, right hand holding a wall respectively, then the body tilt to the corner, stretch the chest muscles, maintain 15 seconds, or longer, until you feel the muscles relax.Tip: raise or lower the height of the palm-supported wall, which can change the stretching position and strength of the chest.
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