5 minutes of micro-movements to relax the whole body and relieve various old problems

　　Office workers who have no time to exercise can take 6 5 minutes a day to complete simple and easy "micro-exercises", which can not only relieve fatigue, but also exercise It can strengthen small muscle groups that are not easy to be strengthened at ordinary times. If you persist for a long time, you can prevent and relieve some neck, shoulder, waist and leg problems. disease。

　　1. Tap your toes to improve weakness in legs and feet

　　Korean scene news Zhang Junfeng, former president of the club and permanent consultant of the Chinese Academy of Sciences: In the autumn of 2005, I accidentally fell to the ground after playing ball. This fall made me experience first-hand the saying that "when you reach your seventies, your knees become fragile and your leg muscles become weak." It's difficult to go up and down stairs.

　　I met a fitness instructor by chance and he asked me to try to do "toe tapping" 200 times a day. It's very simple, just straighten your legs, put the heels of your feet together, and touch the big toes of your feet against each other. It takes about two minutes to do 200 times. When you first start doing it, two minutes seems very long and boring. Later, I did it whenever I had free time, and now I can do it about 3,000 times a day.

　　Two months have passed. Not only my knees, but also my legs feel stronger and my movements have become faster. When I used to play tennis, I couldn't relax my thighs and calves, and would often cramp. My legs would be very sore the next day. I don't know when these symptoms disappeared.

　　Doctor of Sports Medicine at Beijing Sport University: The action of tapping the toes will involve the leg muscles, thereby exercising the leg muscles, so this exercise is suitable for people with weak calves.

　　However, this exercise has little effect on the knee joint. This reader feels that his knee joint is better, which may be related to psychological suggestion. The human body has a strong self-healing ability, and with strong psychological suggestion, it will feel healed. I would like to remind readers that you should exercise in moderation, and you should not do it "risking your life" just because it relieves certain symptoms.

　　A recommended way to protect your knee joints is to sit on a chair, place your feet flat on the ground, then gradually straighten one leg, maintain the straight-leg posture for 5 to 10 seconds, and then slowly lower it. Alternate legs and repeat the exercise 10 to 20 times.

　　2. Exercise at 10:10 to relieve shoulder and neck discomfort

　　Zhao Hui, a civil servant in Chaoyang District, Beijing: When working, he has been looking down at the computer, mobile phone, and documents for a long time. In the third year of work, he began to suffer from shoulder and neck pain. At first, family members could provide some relief with massage, but then the condition became more and more serious, and only physical therapy by a professional doctor could relieve the pain.

　　I saw the "10:10 exercise" recommended on the Internet, so I followed it and learned it. First, stand upright, tuck your chin, lift your chest and abdomen, stand upright with your legs, toes pointed forward, and raise your hands to the sides, as if they are at the 9:15 position of the hour and minute hands of a clock. Then raise your hands to 10:10 again and do 100 to 200 times a day. It was not easy to do at first, nor was it effective. But after about a week, there was improvement and the pain gradually disappeared.

　　Beijing scientific fitness expert lecturer: If you keep your head down for a long time, the muscles in the shoulder and neck areas will continue to be in a state of tension, causing muscle fatigue, resulting in soreness and discomfort. If this situation continues for a period of time, it may cause disease. This exercise allows all surrounding muscles to participate in the exercise, which can improve muscle function.

　　It is recommended to do this exercise at 9 a.m., 3 p.m. and before going to bed. If you can't complete 200 repetitions of the action at once at the beginning, you can complete it in several sets of 50 reps each.

　　3. “Wrinkle” to relieve eye fatigue

　　Zhang Chi, an employee of China Aerospace Science and Industry Corporation: Although I am a male compatriot, I will also give you a "wink" from time to time - don't get me wrong! I do this for Eye healthy . I work in a technical field, and I use computers at get off work and mobile phones after work. As time goes by, my eyesight deteriorates quickly, and I also experience symptoms such as dryness and itching. I shed tears in the wind, which is quite uncomfortable. Later, the elder sister at work taught me that rolling my eyes and winking to the left and right can lubricate my eyes. I tried it and did it for a week, and I felt that my dry eyes and eye aches were really relieved. Just do this action when there are few people, and you have to avoid female colleagues, hehe!

　　Jiangsu Province Hospital Ophthalmologist: Moving the eyeball will not cause the tear film to remodel, but blinking (blinking) will cause the tear film to remodel. Therefore, you must blink while moving your eyeballs to achieve the effect of moistening your eyeballs. Moving the eyeballs can change the contractility of eye muscles and relieve some symptoms of eye fatigue. Therefore, "glaring" can very well relieve eye fatigue.

　　However, we need to remind everyone that although blinking can reshape the tear film, patients with dry eye syndrome cannot be treated by "glaring". In addition, patients with high myopia, floaters with flashes of light, vitreous traction, fundus lesions, and cataract surgery patients should be careful when turning their eyes to avoid increasing the risk of "retinal detachment."