2023-08-09 01:41:15
For office workers who have been sitting for a long time, it is necessary to stand up and exercise their muscles and bones following working for a period of time. (Shutterstock)
Sitting in an office all day is not a physically demanding job, but sitting for long periods of time puts the body in the same position for long periods of time. Pay attention to whether you are hunched over when working at your desk, and whether the posture of sliding the mouse will cause wrist pain. Neck and shoulder pain, strains, and carpal tunnel syndrome are common occupational injuries for people who work sedentary. It’s best to get up and move around every hour, stretch for a few minutes, and sit in the right posture for work.
stretch
train
Neck Overhead Chest Expanding Stretch (Use a hallway or doorway)
Elementary: 10-15 seconds Advanced: Hold for 1 minute
active action
train
Arm Swing (Front and Rear) Front Raise and Side Raise Elastic Band T Stretch Elastic Band Internal Rotation Elastic Band External Rotation Dumbbell Shoulder Rear Stretch Dumbbell Cup Pouring Water
Beginner: Start with 5 reps Advanced: Gradually increase to 15 reps
stretch
Neck type
Training part:rotator cuff
Target:Improve range of motion.
Sit in a sturdy chair with your back straight.
(Provided by Caishi Culture Publishing House)(Provided by Caishi Culture Publishing House) Put your left hand on your right elbow, slowly pressurize toward your throat, keep your elbow and nose in a straight line, and stay for a few breaths. Switch sides and repeat the same steps.
(Provided by Caishi Culture Publishing House)
Variation:Change to a standing position and repeat the same steps for the exercise.
Overstretch
Training part:shoulders, rotator cuff
Target:Improve flexibility.
Sit in a sturdy chair with your back straight.
(Provided by Caishi Culture Publishing House) Straighten your right hand toward the ceiling.
(Provided by Caishi Culture Publishing House)
3. Bend the right arm, put the left hand on the right elbow, put the right forearm behind the head, press down gently, and press down to a comfortable position for a short time. Repeat the same steps for the other side.
(Provided by Caishi Culture Publishing House)
Variation:Repeat the same steps in a standing position.
Chest Stretch (Use a hallway or doorway)
Training part:chest, shoulders
Target:Improves shoulder flexibility.
Starting action:Stand in the middle of the door frame with your hands at a comfortable height on either side of the door frame.
1. Slowly lean forward, place the center of gravity in front of the shoulders, and slowly stretch the shoulders. Hold for twenty to thirty seconds.
(Provided by Caishi Culture Publishing House)
Variation:When there is no suitable door frame to use, you can ask your partner to hold your wrist and gently stretch your arm back.
(Provided by Caishi Culture Publishing House)
active action
arm swing (forward and backward)
Training part:Shoulder
Target:Increases shoulder flexion and extension range.
1. In the initial movement, put the healthy side arm on the table or other stable plane as a support, and then bend down the body.
(Provided by Caishi Culture Publishing House)
2. Along one side of the body, gently swing the arm on the affected side back and forth, using the muscles of the shoulder when lowering the arm, not the weight of the arm itself.
(Provided by Caishi Culture Publishing House)(Provided by Caishi Culture Publishing House)
3. If you don’t feel pain, you can slightly increase the swing. Switch sides and repeat the same steps.
(Provided by Caishi Culture Publishing House)
Variation: If you want to increase the tension, you can hold a dumbbell in your hand.
move forward
Training part:deltoid muscle
Target:Improves shoulder flexion strength
1、Stand with correct posture, step on the elastic band with the foot on the affected side, and hold the other end of the elastic band with the hand on the same side. Adjusting the length of the elastic band can change the size of the resistance. The resistance is set at a position where the hand is raised, straight but not locked.
(Provided by Caishi Culture Publishing House)
2. Slowly raise the straight arm to shoulder height. If there is no discomfort, you can always raise it upward. When you feel discomfort, lower your arms back to the starting position. Switch sides and repeat the same steps.
(Provided by Caishi Culture Publishing House)
Variation:You can also use dumbbells for this exercise (see page 184 for details)
Scapular pinch
Training part:Stabilizing muscles of the shoulder
Target:Improve body posture and strength.
Stand upright with your arms raised to shoulder height, your elbows bent at 90 degrees, and your fingers pointing toward the ceiling.
(Courtesy of Caishi Culture Publishing House) Lower your elbows toward your hips, as if trying to put them in the back pockets of your trousers. Breathe naturally without holding your breath, stay for five to ten seconds. The goal of this exercise is to open the chest, contract the upper back muscles, and allow the shoulders to expand back and down.
(Provided by Caishi Culture Publishing House)
Elastic band Y stretch
Training part:upper chest
Target:Improve the strength of the shoulder girdle.
1、Sit on a chair with your back straight. Hold the ends of the elastic band with your hands shoulder-width apart, and raise your arms as high as possible over your head, within a comfortable range.
(Provided by Caishi Culture Publishing House)
2. Look straight ahead, lean your shoulder blades toward the middle, and slowly pull apart the elastic band with both hands to form a Y. Slowly return to the starting position.
(Provided by Caishi Culture Publishing House)(Provided by Caishi Culture Publishing House)
elastic band external rotation
Training part:rotator cuff
Target:Increase the power of external rotation.
1、Standing with correct posture, the elastic band is fixed on a stable object, such as a doorknob or a heavy table leg. Make sure that the elastic band does not come loose. Hold the elastic band with the hand on the affected side, bend the elbow at 90 degrees, and lean once morest the ribs. Grab the elastic band with the correct posture to avoid wrist pain. You can also place a towel roll or a small throw pillow between your elbow and your body.
(Provided by Caishi Culture Publishing House)
2. Keeping your elbows close to your ribs, pull the elastic band away from the doorknob. Slowly return to the starting position, switch sides and repeat the same steps for training.
(Provided by Caishi Culture Publishing House)
Variation:If you feel uncomfortable, you can use “doorside internal rotation” on page 144 as an alternative exercise. You can also ask a partner to help you hold the elastic band and do this exercise together.
Internal rotation of the elastic band
Training part:rotator cuff
Target:Increase internal rotation power.
1、Standing with correct posture, the elastic band is fixed on a stable object, such as a doorknob or a heavy table leg. Make sure that the elastic band does not come loose. Hold the elastic band with the hand on the affected side, bend the elbow at 90 degrees, and lean once morest the ribs. Grab the elastic band with the correct posture so as not to cause wrist pain. You can also place a towel roll or a small throw pillow between your elbow and your body.
Keeping your elbows next to your ribs, slowly pull the band inwards away from the handle, as if to rest your palms on your navel. Slowly return to the starting position, switch sides and repeat the same steps for training.
(Provided by Caishi Culture Publishing House)
Variation:If you feel uncomfortable, you can use “doorside internal rotation” as an alternative training. You can also ask a partner to help you hold the elastic band and do this exercise together.
Dumbbell shoulder stretch
Training part:rear deltoid
Target:Improves the strength of the rear delts.
1、Stand in proper posture, holding a dumbbell on your affected side. Feet can be staggered back and forth to increase balance. The palm can face forward or backward, choose according to your comfortable position.
(Provided by Caishi Culture Publishing House)
Keep your arms straight and slowly move them back until you reach a position that does not cause pain.
(Provided by Caishi Culture Publishing House)
3. Slowly return the arms to the starting position. Repeat the same steps for the exercise on the other side.
(Provided by Caishi Culture Publishing House)
Variation:You can do this exercise lying prone on an incline bench.
dumbbell cup pouring water
Training part:shoulder stabilizers
Target:Improves the stability of the shoulder straps.
1、Stand in the correct posture, hold a dumbbell on the affected side, and turn your thumb downward, as if holding a cup to pour water.
(Provided by Caishi Culture Publishing House)
2. Slowly raise the arm to the outside at 45 degrees, keep the thumb down, and do not move the arm forward.
(Provided by Caishi Culture Publishing House)
3. Move down slowly, and do training within the range that does not cause pain.
(Provided by Caishi Culture Publishing House)
(※Special article on the website)
book cover. (Provided by Caishi Culture Publishing House)
<本文摘自《給肩痛者的全方位修復指南：3階段╳100個居家訓練，終結肩膀卡卡不順、五十肩、肌腱炎，恢復肩部活動力》，采實文化出版社提供>
.4 strokes of stretching exercise 10 seconds a day to correct the posture, the muscles of the whole body become soft
.Physician’s original stretching exercise 2 sets of movements to improve low back pain and make muscles soft
.Stretching is a natural pain reliever 1 way to improve the flexibility of the whole body and lower blood pressure
Responsible editor: Wang Xiaoming
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