Office Worker Bedside Health Exercises
Office Worker Bedside Health Exercises
First Exercise: Lie in bed, hug your right leg with both hands, bring the right knee toward your chest, and tilt your head toward the right knee. Hold for 5 seconds, then switch sides. Repeat 10 times. Then lie on your back, hug both legs with your hands, bring your knees toward your chest, and tilt your head toward your knees. Hold for 5 seconds, repeat 5 times.
Second Exercise: Sit cross-legged, lean forward, extend your arms straight ahead until you feel a stretch in the back muscles. Hold for 5 seconds. Before returning to a seated position, place your elbows on your knees first, then slowly lift your body up. Repeat 5 times.
Third Exercise: Sit with both legs bent and pulled into your chest, bend your chin toward your chest, then slowly lie back, rolling gently forward and backward to relax. Repeat 5 times.
Fourth Exercise: Kneel on the floor or bed, tuck your chin toward your chest to arch your back, hold for 5 seconds, then relax. Repeat 10 times.
Fifth Exercise: Lie flat on your back, keep your back fully pressed against the mattress, legs together, turn your knees to the right side, hold for 5 seconds, then turn them to the left side, relax. Repeat 10 times.
Sixth Exercise: Lie flat on your back, support your lower back with both hands, slowly lift one leg over your head until you feel a stretch in your lower back. Relax, repeat 5 times.