Office workers how to exercise

All white-collar workers, a sitting is a whole day have you? After getting up all uncomfortable have you? Especially the waist and buttocks and thighs, often have a burning pain or numbness, have you? If you find yourself in the shadow, then the following 4 movements may help you relieve the above discomfort. Comprehensive research by Chicago physical therapist David Levar, recommended a set of exercises for the desk "sitters", come and try it!

Low arrow squat

Start with a running arrow squat, the right leg in front of the body, the right knee is located above the ankle; the left knee touches the ground, the top of the left foot flat on the gym mat; slowly lift the torso, hands gently on the right thigh; hips slightly tilted forward, keep the right knee behind the toes, feel the left hip flexors are stretched; hold this position for 15 seconds, arms above the head, biceps on the Both sides of the ears; hold this position for at least 30 seconds, then switch to the other side of the body to do the same action.

Pigeon Pose

Start with the arrow squat movement, keeping the left leg at the back of the body straight; walk the right foot in the direction of the left hand, then place the right calf and thigh on the ground, making sure the right knee and right hip are in the same line; place the left leg on the ground with the top of the left foot facing down; within a split second, keep the hips at a right angle to the front of the body; keep the pose still and lower the torso toward the ground with the hips as the axis Let your head rest on your forearms; hold this position for at least 30 seconds, then switch to the other side of your body and do the same. You will feel a moderate stretch on the outside of the right thigh.

Frog pose

Slowly widen the distance between your knees until you feel a comfortable stretch in your inner thighs, keeping the inside of each calf and your feet touching the ground, making sure your ankles are in line with your knees; lower your upper body toward your forearms; hold this position for at least 30 seconds.

Hip Rotator Massage

Sit on the foam roller with your hips, knees bent and feet flat on the floor; lean your body back and place your right hand on the floor; shift the weight of your body to your right hip and cross your right ankle on your left thigh; place your left hand on your left thigh; use your supporting foot (left foot) and supporting hand (right hand) to rotate the foam roller from under your hips to your pelvis; roll the foam roller continuously, back and forth for 30 to 60 seconds; switch your body Do the same movement on the other side of the body.

Caution

When you first start doing these movements, do them at least 3 times a week. Once you get rid of the pain, keep doing this set of exercises once a week to prevent the recurrence of sciatica.