What exercises are suitable for people who sit for a long time?

Although sitting for a long time is a sign that people are tired and want to rest, it can cause the body to develop a sense of dependence, leading to inertia in people's joints and organs, and frequent health problems. Therefore, if you sit for a long time, you must correct it in time. You can do some simple movements to relieve it. Let's take a look at what exercises are suitable for people who sit for a long time? I hope everyone can understand it.

1. Cervical spine exercises

Cross your hands behind your head, tilt your head back, and use both hands to hold your head up. Do this once an hour, holding each movement for 30 seconds, and do 6 sets at a time.

Function: Regular neck movement can prevent cerebral congestion and cardiovascular disease. This set of movements is simple and easy to do, and can be performed even during work.

Effect: This simple movement can make the spine and surrounding muscle groups more elastic, relax the neck, waist and shoulders, and make the back muscles work in a coordinated manner.

2. Lumbar Exercises

Lumbar exercises have a great effect on the waist. The effect will be obvious if you stick to it. First, kneel on the floor and then support your body with your hands. Take a deep breath, stretch your spine downward, lift your head and neck upward, and at the same time lift your hips up, then exhale, slightly hold your chest and arch your back. Let your head drop, neck tilted downward, abdominal muscles contracted, and entire back arched upward.

Function: Strengthen the activity and stretching of waist muscles, reduce waist pressure, and relax waist muscles that are tired from sitting for a long time.

3. Waist Shake

Turn the hips and move the waist to stand up, put your hands on your waist, thumbs in front, the other four fingers behind, and press the middle finger on the waist, which is the kidney point. When inhaling, swing the hips from left to right, exhale deeply, and swing from right to left. You can do this 8-32 times in a row. Rotate your waist and back to stand up, raise your hands to both sides of your head, make them as wide as your shoulders, with the tips of your thumbs at the same height as your eyebrows, and your palms facing each other. Take a deep breath, twist your upper body from left to right, and twist your head backwards. When you exhale, twist from right to left. One inhalation and one exhalation counts as one time. You can do this 18 times in a row. Fitness

4. Back relaxation exercises

When sitting, choose a stable chair without wheels, spread your legs naturally, relax your shoulders, and twist them up and down and back and forth. You can twist your shoulders like a cat at any time, for 2-3 minutes each time.

Function: Relax your back and shoulders, breathe slowly, and reduce physical fatigue.

5. Leg relaxation exercises

Sit naturally with your legs flat at 90 degrees, lift your heels as high as possible, and hold for about 10 seconds. Slowly lower it and repeat the movement until your calves feel slightly tired.

Function : Tighten the buttocks and thigh muscles and make them more elastic.