Working at a desk for a long time, keeping the same posture, and playing with your mobile phone with your head down… The modern office environment has overwhelmed the cervical and lumbar vertebrae of many white-collar workers. Texas chiropractic coach David? Based on years of experience, Rothbart summarized a set of simple exercises that can strengthen the back and avoid back pain as long as 12 minutes.
2 minutes after getting up in the morning, stand in front of the mirror and check whether your ears, shoulders, hips, knees and ankles are in line. After adjustment, feel your body’s feeling with your heart.
1 minute after entering the office, when you sit down, make sure that your feet are flat on the ground, your eyes are almost the same as the horizontal line of the computer screen (or your line of sight is slightly lower). If the chair or desktop is too high, it is recommended to put a small bench under the desk so that your feet can be flat on it.
3 minutes six times a day, take 30 seconds to confirm your sitting posture at a time. If your shoulders are completely shrunk, you should consciously relax and let your shoulders hang down naturally; When the shoulders are too tight and bent, slightly straighten your chest and breathe naturally.
5 minutes at work, it is recommended to get up and move every 60 minutes, then stand against the wall (ensure that the ears, shoulders, hips, knees, ankles form a line), and do it at least five times a day.
1 minute when you are ready to go to sleep at night, take 1 minute to confirm your sleeping position. Avoid prone position, so as not to make your stomach uncomfortable. Lie on your side. If this position makes you uncomfortable, you can take a small pillow and put it under your knees to relax your spine.
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