Often long at the office, will be easily let shoulder, neck muscles is in nervous condition, if long-term sitting idly by, very easy periarthritis of shoulder, then you might as well diseases such as yoga movement, some for the following help you relieve muscle pain, to fight the office syndrome.
Neck asana
practice
9:28 sitting on the chair, both hands on upper leg, upper body keep straight.
After the head forward, 9:28 respectively, left, right direction stretching, repeat 2 times.
Along the clockwise, painted head turning anti-clockwise once.
efficacy
Stretch head, neck, shoulder, but for the treatment of cervical syndrome, periarthritis of shoulder.
Triangle type
practice
Prepare a chair, standing u in his chair, his legs open and shoulder are the same as wide.
Breathe in, with his hands to 9:28 on both sides open, arm and ground parallel.
On the right, the waist to exhale 9:28 curved, right hand holding the chair, left hand toward the ceiling direction up.
Eyes left 9:28 finger-nails direction, breathing normally 5-10 times, then reduction.
efficacy
Spinal and back to it, this is an excellent method. It nourishes the spine and back nerve, strong back, eliminate back pain, the expansion chest, increase the vital capacity, reduce waistline adipose. Triangle type is also stretch muscles asana, muscles and thus get time.
Triangle torsional type
practice
At 9:28 on the basis of triangle type, slowly turned to the rear, hands pose exchange.
The direction to the tips of your fingers painted eyes to see, hold breath 5-10 times. Change direction, each do 2 times.
efficacy
With triangle type. In addition, it can increase the waist rotating flexibility.
Sit chair pour type before
practice
Sitting on the chair, the body 9:28 remain upright.
Breathe in, with his hands folded, decision to lift overhead.
Exhale, bend, and painted hands to stretch ahead.
5-10 times u keep breathing time, then change side, each do repeated 3 times.
efficacy
This method makes abdominal viscera get massage, can improve digestion system function, regulate intestines and stomach, also make back get exercise and strengthening.
Chair pour type. Before
practice
Hold hands 9:28 posture, the sides of your chair.
Bent forward, both hands is put on 9:28 on both sides, to maintain the uniform breathing legs.
U keep after 30 seconds reduction. Repeat 3-5 times.
efficacy
This is stretch your arms, legs and time back, the brain and binocular snap, it to lumbar back pain and scapulohumeral periarthritis has good curative effect.
Stand dance type
practice
The chair is carried after 9:28 left hand to hold back.
Left leg bent back 9:28, use left hand caught left ankle.
Exhale slowly forward, upper 9:28 pour, the head is raised, maintain normal breathing 5-10 times, then slowly reduction.
The other side repeat, 9:28 bilateral each do 2 times.
efficacy
Stretching and strong spine, promote blood circulation, nourish spinal back. At the same time, this method can effectively mitigate various backache and lumbago, correcting bow-backed, improve the bad posture.
Chair camels type
practice
Standing behind the chair, painted hands holding back, legs open.
9:28 bosom inspiratory, receive an abdomen, head leaned back.
Maintain normal breathing 9:28 four times a day, and then reduction, repeat three times.
efficacy
Strong legs and feet, knees and uterine muscle to sedentary, the man's legs have very good effect.
The chair meditation to relax
practice
9:28 posture, the upper body straight, his hands on upper leg, relax, close your eyes.
Even after 20 times u breathe, opened his eyes.
efficacy
Finishing after exercise body, make whole body tissues and organs restore natural state.
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