30/03/2024
5 Exercises to help prevent bone and joint diseases for office workers
🔰 Neck exercises
Gently bend your head in the sequence forward - back - turn left - turn right. Repeat 5 - 10 times. Don't rotate your head first, it will easily lead to the risk of cervical vertebrae fracture. Every 2 hours, take your eyes off the screen, relax your shoulders and practice neck exercises, which is both relaxing for your eyes and good for your neck joints.
🔰 Shoulder exercises
Sit up straight. Place your right hand on your left knee, your left hand behind your back, trying to reach your right waist as much as possible. Turn your body gently to the left, holding your shoulders in this position for 5 - 10 seconds. Switch sides and do the same.
🔰 Spine exercises
Sit up straight, put your hands on your thighs, look straight ahead, and relax your neck. While maintaining the same position of your hands and hips, lean to the left to feel the gravity on the left side. If you feel a slight stretch in your spine, you are doing it right. Switch sides and do 20 reps.
🔰 Wrist exercises
Sit straight in the chair, with your feet flat on the floor. Use your left hand to press your right hand upside down, facing up, keeping your arm tense for 10 seconds. Do the same with the other side. Do this movement 5 - 10 times in your free time to help exercise the arm and shoulder muscles and reduce fatigue.
🔰 Exercises for the pelvis
Maintain an upright sitting position in the chair, placing your hands on your knees. Lean slightly and put your weight on the left pelvis, hold for a few seconds and then repeat with the right. When you feel like you are sitting on half of the basin, it is correct.