Pilates Office Micro-Training: 3 1-Minute Movements to Relieve Sitting Discomfort
Office workers sit for more than 8 hours a day, which easily leads to stiff neck and shoulders and sore waist and back. Pilates "micro-training" does not require a venue. 3 1-minute movements interspersed in work breaks can quickly relieve discomfort and maintain physical vitality.
The first movement "sitting cervical traction": sit straight, cross hands behind the head, slowly pull the head back (chin slightly tucked), hold for 15 seconds, repeat 2 times. Relieve cervical tension and improve head forward tilt.
The second movement "chair bridge": sit on the edge of the chair, hold the chair with both hands, inhale to prepare, exhale to lift the hips off the chair, hold for 10 seconds, repeat 3 times. Activate the waist and hip muscles and reduce lumbar pressure.
The third movement "standing side waist stretch": stand, feet shoulder-width apart, raise one hand high, slowly stretch to the opposite side, hold for 15 seconds, once per side. Relax the side waist and improve hunchback.
Training tips: Do 1 set of micro-training every 1 hour of work, combined with deep breathing. After 1 week of persistence, the discomfort of neck, shoulders, waist and back is significantly relieved, and work efficiency will also be improved.
