These "little actions" on the office chair can reduce the harm of sitting for a long time
I often see some patients who are troubled by cervical spondylosis and lumbar disc herniation at a young age. After asking, they are all sedentary and office workers. Generally, sitting for more than 2 hours in a row without standing up and moving or changing the sitting posture is considered sedentary. Sitting for a long time is harmful, and our spine is the first to bear the brunt. The cardiovascular system and gastrointestinal system will also be affected to varying degrees. You can try to do some "little movements" on the office chair.
Sit on the edge of a chair in circles with your legs, knees bent, feet on the ground. Lift your left foot slightly off the ground and turn it counterclockwise from below the knee, as if making a circle with your heel in the air. Continue to circle counterclockwise for 30 seconds, then clockwise for 30 seconds. Then, lift your right foot and do the same. If you feel that drawing circles is too boring, you can also draw 26 letters to add interest.
Raise your shins and sit on the edge of the chair, keeping your knees bent. Lift your left foot toward the ceiling, with your toes pointing up, and your leg straight and parallel to the floor, feeling a stretch in your hamstring (the muscle at the back of your thigh). Put your feet down and repeat the whole set of actions 5 times. Then, do the same set of movements with the right foot.
The action of raising your knees requires sitting slightly behind the chair and leaning on the back of the chair. Keeping your knees bent, lift one leg toward your chest. Repeat this action 5 times for both legs.
Sit in the middle of the chair with high fives above your head and straighten your waist. Straighten your arms and stretch them out to your sides, as if you were forming the letter T with your upper body. Keep your arms straight and put your hands together above your head. Repeat this action 20 to 30 times.
Tilt your head back and resist with your hands. Overlap your hands on the back of your head, push your head forward vigorously, and keep your neck still. Take a break after resisting for 10 seconds, and repeat 10-20 times.
