Illustrated office stretching exercises to relieve muscle soreness

　　Office workers sit in the office all day and have no time to exercise. Are you all worried about your thick legs, waist, and fat? Someone has thoughtfully made a custom one for you. Illustrated collection of office stretching exercises Take a look!

　　Method 1: Do it twice for 30 seconds - stretch the back muscles.

　　①Put your palms together in front of your chest, clasp your fingers, and slowly adjust your breathing. Turn your head downward, tighten your chin, close your eyes, and stretch your wrists forward as much as possible to stretch the muscles of your head, shoulders, back, and waist.

　　②, maintain the action of ① and take a deep breath. Then turn your closed palms outwards, exhale slowly, and stretch your body forward as much as possible. Then slowly relax your body and repeat action ①. Nagano-sensei’s little advice: close up Eye It’s easier to relax!

　　Method 2: Hold your chest up for 15 seconds & raise your arms for 10 seconds, do this twice - relax your chest and back muscles.

　　①Don't sit too deep in the chair. Sit 1/3 of the way up the chair, straighten your chest and draw in your abdomen, put your hands behind your back, put your palms together, and clasp your fingers together. Squeeze your shoulder blades as far into the middle as possible, straighten your chest, and hold for 15 seconds.

　　②, Maintain the posture ①, lean forward slightly, raise your clasped hands as high as possible, and hold for 10 seconds. Then, slowly return to the original position. Teacher Nagano’s little suggestion: Keep your abdomen as close as possible and don’t lean your waist back.

　　Method 3: Do it twice for 15 seconds on the left and right sides - stretch the muscles of the calves, inner knees, and hamstrings.

　　①Don't sit too deep in the chair, sit 1/3 of the way up the chair, and straighten your back. At the same time, stretch your left foot forward, with the heel against the floor, the sole of the foot and the calf at a 90-degree angle, and press the inner knee down to tighten the muscles of the calf and the back of the thigh.

　　②Based on the action in ①, stretch your hands toward the toes and tighten the calf, inner knee, and thigh muscles. Then, do the same with your right foot. Teacher Nagano’s tip: Keep your waist straight when leaning forward.

　　Method 4: 10 seconds each on the left and right, do this three times—— exercise The muscles that support the knee.

　　①Don't make the chair too deep, sit 1/3 of the way up the chair. Then, concentrate your strength on your abdomen, stretch your right foot forward, and lift it slightly upward.

　　②Based on the action in ①, lift your right foot up to a position level with the floor, and keep your toes as vertical as possible. At the same time, concentrate your strength on your knees and hold the movement for 10 seconds. Do the same with your left foot. Nagano-sensei’s tip: Consciously focus your strength on your knees.

　　Method 5: Do it twice for 15 seconds on each side - stretch the arm muscles.

　　①Sit on a chair with your palms facing up and your arms stretched straight forward. Use your right hand to gently hold the four fingers of your left hand except for the thumb, and force the hand downwards. Perform the above actions alternately with your left and right hands.

　　②Sit on a chair, straighten your elbows and press your palms onto the chair. At this time, push your wrist forward and on the inside of your wrist. Nagano-sensei’s tip: Don’t bend your elbows.

　　Method 6: Do it three times for 10 seconds each on the left and right sides - tighten the loose muscles of the wrist.

　　①Sit on a chair, straighten your waist, lift your chest and draw in your abdomen. Clench your hands into fists and move your wrists up and down.

　　②Clench your two fists tightly, bend your lower wrist hard in front of your chest, and squeeze your lower wrist hard with your upper wrist. Keep squeezing each other. Make the same movements with your upper and lower hands alternately. Nagano-sensei’s tip: Hold your hands tightly and squeeze each other hard.

　　Many people think that stretching is a useless thing and can be done or not, but in fact The importance of stretching Far beyond your imagination, take a look below.

　　1. Improve exercise level

　　Stretching is often considered an integral part of training and treatment by coaches, strength and conditioning coaches, or rehabilitation therapists. Stretching before running can reduce muscle viscosity and reduce internal energy consumption during exercise. At the same time, increased elasticity can improve muscle contraction speed and muscle contraction strength.

　　Sports stretching can increase the range of motion of muscles and joints, allowing athletes to complete more reasonable technical movements and reduce unnecessary loss of ability. For example, swimmers can increase the range of strokes and water efficiency by increasing the range of shoulder girdle motion.

　　2. Speed ​​up recovery

　　Exercise stretching has been used as a means of recovery after training for more than 20 years. Studies have shown that stretching can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, allow nutrients to reach tissues that need repair, and speed up the elimination of metabolic waste.

　　Stretching can effectively reduce muscle soreness, including short-term muscle soreness after exercise and delayed onset muscle soreness (explanation at the end of the article).

　　Studies have shown that static stretching after exercise can reduce muscle tension responses. It can be seen from electromyography (EMG) that stretching can effectively reduce muscle tension EMG signals, directly reducing muscle pain.

　　On the other hand, stretching can speed up microcirculation and reduce swelling between muscle fibers, which is also one of the reasons for reducing muscle pain.

　　Finally, stretching can reduce localized pain nerve The generation and transmission of signals is one of the most direct reasons for reducing muscle pain.

　　3. Prevent injuries and illnesses

　　Traditional theory holds that stiff muscles are the primary cause of muscle strain during exercise. Research also points to a lack of flexibility as a predisposing factor for many sports injuries.

　　Stretching reduces the frequency, severity, and recovery time of muscle stretches.

　　Stretching can make muscles more elastic, absorb more energy and increase the muscle's ability to contract.

　　On the other hand, muscle fatigue is also a cause of sports injuries.

　　Stretching after running can speed up muscle recovery and reduce the need for muscles to train and work under fatigue the next day, thereby preventing injuries. (Reference website: Sohu)