How to relax muscles after sitting for a long time Exercises to relax the whole body after sitting for a long time

Nowadays, there are almost no people who work in offices without sitting. Sitting for a long time can cause many harms. Those who sit for a long time should remember to relax their bodies after get off work, stretch their muscles and bones, and stretch to relieve fatigue.

Be sure to soak your feet in hot water every night, which can help improve blood circulation, speed up metabolism, and expel excess water from the body. If you stick to it for a while, you will find that your legs are not so swollen. Sitting all day is the main cause of lower body edema. Although white-collar workers mainly sit at work, they should also be good at self-regulation and avoid sitting for more than 2 hours continuously, which is extremely easy to cause edema. It is best to sit for 1 hour and then get up and move for about 5 minutes to improve the pressure on the legs and promote blood circulation. The edema will be much better. After the soreness and swelling are relieved, you can apply ice lightly. After the hot and cold care is over, the skin on the legs will be tighter. Honey is a natural nutrient with good properties and can moisten the lungs and intestines. Honey has excellent bactericidal and detoxifying effects. It helps to excrete the waste accumulated in the body, improve constipation, improve the body's metabolic function, and burn the excess fat accumulated in the body as energy due to poor consumption.

Please do the whole set of movements 1-3 times according to your own practice level. When doing the movements, try to be as slow as possible and do each movement well. The details are as follows:

Action 1: 30-50 freehand squats

Action 2: Push up and kneel, bend your knees and lift your legs 20-30 times each

Action 3: Sit and bend your knees and tighten your abdomen 30-50 times

Action 4: Push-ups for 30-60 seconds

Action 5: Supine straight leg reverse crunch 20-30

Action 6: Side support for 30-60 seconds each side

Action 7: Side step squat 20-30 times on each side

Action 8: Sitting position, turn left and right 30-60 times

1. Change your posture frequently and do some radio gymnastics when you have some free time. Professor Du Xinru said, "I highly recommend radio gymnastics. The chest expansion and stretching exercises can flex and stretch the neck and relax the muscles." In radio gymnastics, not only the large muscles of the whole body need to maintain a certain tension, but even the short and small muscle groups that are rarely exercised in normal times also play a role. Regular radio gymnastics can make the brain get a full rest while relaxing the muscles, thereby reducing the degree of fatigue; it can make the body warm, which is conducive to the excretion of metabolic products in the body, reduce the accumulation of lactic acid, and make the body less haggard; long-term exercise is very beneficial to improve the quality of sleep; doing radio gymnastics after work can help relieve temporary brain fatigue that occurs during work.

2. Increase outdoor exercise appropriately, and maintain about one hour of exercise a day. Professor Du Xinru said, "Students now have 45-minute classes and 10-minute breaks between classes. This makes sense, and office workers can also arrange their time in this way. White-collar workers now sit for four or five hours, which is not good for their health."

3. Self-massage to relieve muscle tension. "This kind of massage must be done by yourself, because others don't know how much force is needed to massage you. Too heavy a massage can cause muscle damage, which is counterproductive. Others don't know where you need to be massaged, but you can master the appropriate massage force, which can relieve fatigue without causing damage. In addition, it is not certain whether your cervical spine has some congenital abnormalities. If others help you massage, it may cause dislocation of the cervical spine and be dangerous if there are congenital abnormalities." The massage technique is as follows: the patient places the thumb of one hand on the neck on the same side, and the other four fingers on the opposite side, and massage from top to bottom or from bottom to top, and pay attention to massaging the tender points. This method can improve muscle tension.

4. Sleep correctly. As the saying goes, "There are sleeping postures and sitting postures for sleeping." One-third of a person's life is spent in bed, so the correct sleeping posture is very important. To sleep correctly, you must first ensure that your pillow is suitable. Under normal circumstances, the cervical spine has a lordotic arc. The human body maintains a normal physiological lordosis of the cervical spine when lying in bed to meet the physiological requirements of the cervical spine, so that the muscles, intervertebral discs, ligaments, etc. of the neck are in a naturally relaxed resting state. At present, the pillows used by urban residents in my country are basically rectangular flat pillows. Although this type of pillow is beautiful, it does not necessarily fully meet the physiological needs of the human body. Professor Du Xinru suggested that we use traditional buckwheat husk pillows. "It is best that the pillow can be freely shaped and can adapt to the changes in the curvature of the neck. Buckwheat husk pillows are better, and the plastic function of space cotton pillows is relatively poor. Of course, if the space cotton pillow is made into the shape of a Yuanbao pillow, it is also OK." In addition, the height of the pillow should generally be kept at 10~15 cm, not too high or too low.

5. Ensure sleep and avoid staying up late. The most serious sequelae caused by staying up late are fatigue and mental depression. At the same time, the body's immunity will also decline, and colds, gastrointestinal infections, allergies, etc. will come to you. People who stay up late often feel dizzy, unable to concentrate, and even have headaches. Staying up late for a long time also has invisible damage to memory. Professor Du Xinru suggested, "You should go to bed at 12 o'clock at the latest and get up at 7 o'clock. If you can sleep for an hour during the day, it is best. If you can't sleep during the day, you should maintain 7 to 8 hours of sleep a day. Insufficient sleep will make people feel listless and dizzy."

6. Add a cushion to the chair for support. When a person is sitting, the force on the lumbar spine is twice that when standing. If the body leans forward 20 degrees, the pressure on the lumbar spine will increase to nearly three times. It can be said that sometimes sitting is more tiring than standing. If you want to reduce fatigue when sitting, you must use a cushion. When sitting, you can make the back, cushion and chair back stick together, so that the lumbar spine naturally convex, which can share the pressure on the lumbar spine and relieve fatigue.

1. Lifting to reduce edema

Raise your legs slightly, use a leg slimming product that can help drain water, and use a small massage roller to massage your swollen calves from top to bottom. A slight warming effect is best.

2. Beat to remove edema

After five minutes, use your fists to gently beat your muscles to help them relax further. There are many acupuncture points on the midline of the back of the legs that help eliminate fatigue and toxins, so you can massage them more often.

3. Use ice cubes to reduce edema

After the soreness and swelling are relieved, you can apply ice lightly. After the hot and cold treatment, the skin on your legs will be firmer.

4. Honey can reduce edema

Honey is a natural nutrient that is good for the lungs and intestines. It has excellent bactericidal and detoxifying effects. It helps to excrete waste accumulated in the body, improve constipation, and improve the body's metabolic function, so that the excess fat accumulated in the body due to poor consumption can be burned as energy.

5. Get used to removing edema

Pay attention to bed rest, elevate the affected limb, keep warm, avoid standing for long periods of time, and avoid fatigue.