Four Exercises for Office Workers' Health Maintenance
A slow, rhythmic breathing exercise suitable for office workers of all ages, easily practiced anytime—during work or upon returning home. [Exercise 1] Curve to Straight (Seated Exercise)1. Sit upright without leaning against backrest. Place hands naturally on thighs, relax completely, and normalize breathing.2. Inhale slowly through nose, clench fists with palms facing up, placed beside the body.3. Bend elbows, lift chest, straighten waist, tilt head backward.4. Exhale slowly through nose, lower neck, arms, and spine; gradually open hands.5. Palms face down, return head to center, resume original posture, fully relax.Reminder: Perform 7 repetitions per session, 3–4 sessions daily. Maintain stability, balance, and ease throughout. Movements should be smooth and relaxed; allow breath breaks—do not hold breath.[Exercise 2] Harmony of Head and Hands (Seated Exercise)1. Sit straight, cross arms behind head, rest hands on nape, breathe naturally.2. Inhale through nose, lift head and arms upward, stretch chest and spine.3. Exhale, lower head forward, gently bend downward, allowing spinal energy flow freely.Reminder: Perform 6 cycles, adjusting based on personal condition. Move slowly and carefully—avoid rushing.[Exercise 3] Level Shaking (Arm-Swinging Exercise)1. Fully relax, breathe naturally; stand with feet parallel and shoulder-width apart.2. Raise arms to shoulder level, then let them fall naturally.3. Continue until the fourth swing, where arms and knees bend simultaneously.Reminder: If fatigue occurs during any exercise, insert the level-shaking motion intermittently until fatigue subsides, then resume original routine. This action helps expel toxins from the body.[Exercise 4] Palm Slapping (Hip Slapping)1. Allow knees to gently sway up and down, like in Exercise 3.2. Rotate torso using the waist, keep shoulders relaxed, swing arms like a tambourine, slapping the trouser pockets (i.e., hips).Reminder: Practice regularly to benefit abdominal organs. Drink warm water afterward. Avoid forceful slapping to prevent injury.