Mahjong has been played a few times, the sour shoulders, neck, waist and legs are poking you to stand up and move, but the second aunt, three uncles and four uncles are waiting for you to start the next game, it is not good to walk away directly.
At this point, the following actions are useful, so that you can return to the same state without leaving the chair. Of course, not only playing mahjong and cards, this is also suitable for dividing the large time spent sitting on the computer or looking at the mobile phone.
Breathing is tense and uncoordinated
Reset relax
Temporarily putting aside the regret of just playing the wrong card, the embarrassment caused by the second sister's question, and the confused and tense breathing style, we first use breathing adjustment to relax the body.
Sit up straight in the chair and close your eyes, put your hands under the navel, slowly inhale through your nose to feel the bulge in your abdomen, press your hands forward, and then exhale with your mouth to imagine your navel leaning closer to your back. Breathe slowly five times before opening your eyes again to begin the next movement.
With your chin retracted and your back straight, imagine your head close to the ceiling, stretch your upper body, and inflate your stomach as you inhale, rather than shrugging your shoulders and lifting your chest | Courtesy of the author
Look down at the card neck sore
Care for the shoulders and neck
When playing cards, he always looked down and tangled out which card, looked up to see what cards the third uncle played, and his whole body was tense because of the four masters' deception, which would make the neck and shoulders stiff and sore. At this time, stretching the area around the shoulder and neck can help the tissue relax and restore a balanced posture.
In order, adjust the neck first, and only here is the balance restored, and the lower shoulders and backs can be relaxed. Neck activities include chin adjustment posture, forward flexion, posterior extension and lateral flexion, all of the following actions need to be carried out slowly, can not shake the head suddenly, stretch until there is a feeling of pulling and then stop for 5 to 10 seconds, and then slowly return to position, each action can be repeated 3 to 5 times.
The following actions are suitable for healthy people, those who have a relevant medical history or dizziness, pain, numbness and other discomfort in the parts involved in the action, please exercise with the consent of the doctor; please stop in time if discomfort occurs during the exercise.
Retract the chin and maintain it for 3 seconds, then bend the cervical spine from top to bottom, look down at the chest, do not extend the head forward; when leaning back, the cervical spine is stretched from bottom to top, with the back of the head close to the back; then look forward, pull the edge of the chair with the right hand to fix the right shoulder, bend the neck to the left, and then change the other side (2 to 3 times the speed of the GIF) to | Courtesy of the author
Next up is the back of the shoulder, where hunchback, reaching out to touch cards, and shrugging of the shoulders when tense can all affect, and stretching can help loosen the tight tissue around the shoulders.
Touch the right shoulder with the right hand, try to make the big arm vertical to the ground, turn the head slightly to the left and bow your head, change the other side; hold the hands from the chest to the top of the head and stretch upwards as much as possible; the hands are held behind you, the elbows are close, and the hands are extended backwards and downwards as much as possible (the whole torso is upright, not too erect) | Courtesy of the author
Sedentary waist hard
Awaken the body
A dozen mahjong is a few hours, and maybe you are still sitting bent over and sitting on Erlang's legs, which will cause your back to be sore and stiff. At this point, stretching and moving your body and waking up the muscles responsible for stabilization can help you recover to your state.
Use the movements below to move the spine and surrounding tissues from all directions and stretch the front side of the body that is tense due to sitting for a long time. Be sure to make sure the chair is stable before trying, and the chair and soles will not slide on the ground when doing the action, so as not to be injured.
The abdomen bends the upper body in a C-shape, flexing the various spines, imagining the chest close to the abdomen instead of the thighs; then stretching the entire spine with the back; stepping on the feet, the right hand against the left knee to keep the lower body still, the upper body rotates to the left, the left finger points to the rear, and the other side is changed; the right hip leg sits on the chair, the left foot retreats a little so that the left thigh is basically vertical to the ground, and then tightens the waist and abdomen and the right hip, feeling the stretch in front of the root of the left thigh (moving the left foot back to strengthen the stretch), and changing the other side | Courtesy of the author
After opening the body in the above movements, the next movements can awaken the muscles that stabilize the body, reduce the burden on the waist, and make you feel more relaxed when you sit down again.
Hold the chair with both hands, elbows slightly flexed, tiptoe to the ground, let the head, torso and legs in a straight line, tighten the waist and abdomen, slowly lift one side of the foot and try to keep the rest of the body stable, slowly put down and then change the other side, repeat 5 to 10 times on one side; then crouch down with the soft edge of the chair, align the lower edge of the shoulder blades with the edge of the chair, stabilize the ground with both feet, tighten the waist and abdomen, and push the body up with force, so that the torso and thighs are in a straight line, and the calves are basically vertical to the thighs, repeating 10 to 15 times | Courtesy of the author
Finally, end with a fierce action, so that the whole person is ready to continue the "blood battle to the end".
Stand at half a foot distance in front of the chair, straighten your back and sit back slowly, stand up after your hips and legs gently touch the chair, keep your knees facing your toes, keep your heels not lifted off the ground, and place your hands on your waist or chest | Courtesy of the author
Repeat the squatting until you are a little sore, a little panting, or the other three people at the table are impatient, you can just sit down and continue playing cards.
Of course, the above movements are just simple activities when you can't leave your seat, reduce the sitting time, increase the full and intense exercise, and the whole person will be healthier. For more on how to do home sports, let's pay attention to the next issue.
Author: Dai Tian Doctor
EDIT: odette
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