The sorrow of the working class is that every day is sitting in front of the computer day and night, no matter what happens, it is a bow, a low-headed online game, a keyboard, etc., but health also goes with the passage of time. And slowly reduce, and then no movement definitely has more problems.
Sedentary, sitting day and night. This situation is believed to be unavoidable by most office workers, and the body has thus fallen into a variety of occupational roots, such as cervical spondylosis, lumbar disc herniation, and periarthritis of the shoulder. Small problems.
Today, I teach you a few aerobics exercises to prevent shoulder inflammation. It is very simple and the effect is quite good. Both refreshing and fitness effects, doing it every day, the time does not need to be too long, about 5 minutes will be OK .
Shoulder aerobics 6 steps
ã€€ã€€ 1. Keep your body upright, face to the side of the table or window sill, clench your fists to support the table or window sill, and straighten your elbow joints. The other hand is fixed, taking a small step forward, the body moves forward, but the arm supporting the table does not move, so that the shoulder joint is passively pulled and extended. Then change the other side to do the above action.
ã€€ã€€ 2 , stand against the side of the table or window sill, hold the edge of the table or window sill with both hands, keep both hands and upper body still, bend elbow. Bend your knees down and lift your shoulders forward or upward.
ã€€ã€€ 3 , the distance from the table or window sill, standing on the table or window sill, the arms straightened, hands on the table. Keep your hands and upper body still, bend your knees and knees, and lift your shoulders forward and forward.
ã€€ã€€ 4 , standing sideways from the table or window sill about one arm, the upper arm is straight, the palm side is placed on the table or the window sill, the hand does not move, knees and knees, while the upper body is slightly inclined to the inside, so that the shoulder joint passively abducts.
ã€€ã€€ 5 , standing next to the door frame, bend the elbow, place the left hand on the inside of the door frame, keep the hand and forearm still, and rotate the body to the left side to make the shoulder joint passively rotate.
ã€€ã€€ 6 , standing next to the door frame, bend the elbow, place the left hand on the outside of the door frame, the hand and forearm do not move, the body rotates to the right side, so that the shoulder joint is passively externally rotated.
Reminder: It is of course impossible to achieve a good fitness effect in these small movements. If you want to be healthier, of course, you can do real fitness exercises. It is the secret of health and longevity when you have time to go outdoors, climb a mountain, or go to the gym to run and dance aerobics.
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