Office workers often sit for several or even more than ten hours at a time, which makes them often in a state of fatigue. Clinical studies have found that if a person is tired for a long time, his circulatory system, digestive system and exercise system will be affected. In the long run, the disease will not come. So, how can office workers get rid of fatigue? For this reason, experts teach us a set of rhymes. Office workers can recover from fatigue in time as long as they regularly exercise according to the methods in the rhymes.
This set of rhymes is: open your mouth when yawning, rub your middle finger when sleepy, don’t forget to move your shoulders when sitting for a long time, and walk backwards to practice your back.
1、 Open your mouth when yawning: the brain is the most sensitive organ of the human body to fatigue. When a person is tired, his brain will be in a state of hypoxia. At this time, the brain will give instructions to make people yawn a few times to inhale more oxygen and alleviate the lack of oxygen in the brain. Clinical studies have found that the amount of oxygen inhaled by a yawn is five times that of a normal breath. Therefore, office workers should force themselves to yawn a few times when they feel tired. Every time they yawn, they must try to open their mouths wide so that they can inhale more oxygen. This will improve the hypoxic state of the brain and reactivate brain cells. In addition, if people can simply massage their heads with their fingers after yawning, the effect will be better.
2、 Rubbing the middle finger when sleepy: office workers are prone to sleepiness after working for a long time. At this time, they can squeeze the tips of the middle fingers of both hands to drive away sleepiness. The fingertips of the middle fingers of both hands are zhongchong points in TCM Meridian science. TCM believes that this point is sensitive to pain. If people knead this point when they are sleepy, it can refresh their minds. The specific operation method is: first knead the zhongchong point of the right hand with the left hand for 1 minute, then knead the zhongchong point of the left hand with the right hand for 1 minute, and then compare the pain feelings of both hands. If the pain of one hand is more obvious, knead the zhongchong point of the other hand (if the pain of one hand is more obvious, it means that the limb on this side is tired). Stop kneading until the pain of both hands is equal.
3、 Don’t forget to move your shoulders when sitting for a long time: according to survey data, 70% of all patients with shoulder diseases such as periarthritis of shoulder are office workers. It can be seen that the shoulder is the part that office workers should focus on. Here are two simple shoulder exercises:
1. The operator takes a standing position, puts his legs together, and clenches his fists with both hands. Extend your arms horizontally from left to right in a cross shape with your body. Bend your fisted hands down from your wrists to the maximum, inhale at the same time, hold for 10 seconds, then suddenly release your fists and exhale at the same time. It can be repeated 20 times. Exercise in this way can relax the muscles of the shoulder and wrist, and has a good effect on relieving the pain of the muscles of the shoulder and wrist.
2. The operator shall take a standing position and keep his legs apart and parallel to his shoulders. Wrap your arms around your shoulders 10 times forward and 10 times backward. The circle of both arms should be large, and the movement can be from slow to fast. Every time the direction is changed, it can be separated by a few seconds to reduce the impact on the shoulder caused by the steering. The two arms are wound in a group of 10 turns in the front and back, and 3-5 groups can be made continuously. Exercise with this method can make people’s shoulder joints fully move, which has a good effect on preventing and treating shoulder periarthritis and other diseases.
4、 Walking backwards to train the waist and back: the waist and back is the most easily fatigued part of the human body. Office workers often suffer from back pain after sitting for a long time. Experts tell us that the best way to relieve backache is to walk backwards. Clinical research has found that the effect of walking backwards 100 steps for adults on their waist and back is equivalent to doing a whole set of radio gymnastics. This is because walking backwards can mobilize some muscles in the back that can not be moved normally, so that their blood circulation can be improved. Office workers can directly walk backwards in the office. Every 10 steps backwards are a group. After each group, they can turn around and walk for 10 groups. It should be noted that people must pay attention to safety when doing reverse walking to avoid falling.
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