Four Simple Qigong Exercises Suitable for Office Workers
Gentle, slow-paced breathing exercises that can be done anytime—during work or after returning home—suitable for office workers of all ages.
[First Exercise] Seeking Straightness Through Curvature (Seated Form)
1. Sit firmly without leaning against the backrest. Place hands naturally on the thighs and relax. Calm your breath.
2. Inhale slowly through the nose, clench fists with palms facing upward, placed beside the body.
3. Bend elbows, lift chest, keep spine straight, and tilt head backward.
4. Exhale slowly through the nose, lower neck, arms, and waist, then slowly open hands.
5. Palms facing down, return head to neutral position, resume original posture, and fully relax the body.
Reminder: Practice 7 repetitions per session, 3–4 times daily. Maintain stability, balance, and ease throughout. Movements should be gentle and fluid; pause for breath if needed—never hold breath.
[Second Exercise] Harmonizing the Head and Hands (Seated Form)
1. Sit upright. Cross arms behind the head, resting hands on the nape. Breathe naturally.
2. Inhale through the nose, lift head and arms upward, stretch chest and spine straight.
3. Exhale, lower head forward, slowly bend the body downward, relaxing to allow smooth flow of energy along the spine.
Reminder: Perform 6 cycles, adjusting number based on personal condition. Move slowly and carefully—no rushing.
[Third Exercise] Level Shaking (Arm-Swinging Exercise)
1. Fully relax the body, breathe naturally; stand with feet shoulder-width apart.
2. Raise arms to shoulder level, then let them drop naturally.
3. On the fourth repetition, simultaneously bend arms and knees.
Reminder: If fatigue arises during any exercise, insert the level-shaking motion until fatigue subsides, then resume original movements. This action helps eliminate toxins from the body.
[Fourth Exercise] Palm Slapping the Hips
1. Allow knees to gently sway up and down, mimicking the level-shaking motion.
2. Rotate the waist to turn, keep shoulders relaxed, swing arms like a tambourine, and lightly slap the pockets (hips).
Reminder: Practicing this exercise frequently benefits abdominal organs. After completion, drink some warm water. Do not slap forcefully to avoid injury.