Health Science Hall | Universal Indoor Fitness Methods for Homeowners and Office Workers
1Lazy Cat Arch Back
Action points:Place your hands on the back of the chair, arch your back, then relax. Throughout the entire exercise process, there should be a mild soreness and stretching sensation, and it should not have obvious pain.
Number of times:6-10 reps per set, repeated 2-4 times.
Effect:Improve thoracic spine flexibility, relieve shoulder and back discomfort, prevent hunchback, and prevent and delay shoulder and waist muscle strain.
2Four-way Nod
Action points:Head nod in four directions (front, back, left, right), action smooth and slow. There is a mild soreness and stretching sensation.
Number of times:5 reps per set, repeated 3-5 times.
Effect:Relax neck muscles, relieve shoulder and neck discomfort, and prevent cervical spondylosis.
3Wall Angel
Action points:Back against the wall, arms side by side lifted upwards at a 90-degree angle, palms forward, extending arms to completely adhere to the wall. Simultaneously, extend arms along the wall, then slowly return to the starting position.
Number of times:6-10 reps per set, repeated 2-4 times.
Effect:Improve shoulder flexibility and shoulder girdle stability, relieve shoulder and neck tension.
4Butterfly Stretch
Action points:Can be done with hands or with two bottles of mineral water held in each hand. Arms form a W shape, hold for 2 seconds. Arms up, hold for 2 seconds, repeated, pay attention not to have obvious pain.
Number of times:10-15 reps per set, repeated 2-4 times.
Effect:Improve shoulder girdle stability, correct rounded shoulder hunchback posture, increase shoulder joint strength, and relieve shoulder and neck tension.
5Money Cat Pose
Action points:Keep the large arm always parallel to the ground, one arm rotates upwards, one arm rotates downwards to the maximum position, hold for 2 seconds, then return to the starting position.
Number of times:10-15 reps per set, repeated 2-4 times.
Effect:Improve shoulder girdle stability, increase shoulder sleeve strength, and relieve shoulder and neck tension.
6Wall Lizard Crawl
Action points:Maintain a stable body pressing against the wall, hands grasping the wall to do a crawling action, repeated multiple times.
Number of times:6-10 reps per set, repeated 2-4 times.
Effect:Improve core stability, improve coordination, strengthen upper limb strength, and relieve shoulder and neck tension.
