Mackenzie Fitness in the Office of Workplace Health

Mackenzie Fitness Method in Workplace Health Office

Mackenzie Fitness Method in Workplace Health Office, exercise is the basic way to keep healthy, and it is beneficial to enhance the body's immunity. In the workplace, we often have no time to exercise because of our busy work. Now learn Mackenzie Fitness Method, and your health is guarded by yourself. Next, share some related contents about Mackenzie Fitness Method in Workplace Health Office. Mackenzie Fitness Method in the Office of Workplace Health 1

People who have been working at their desks for a long time have this experience: whenever they work for a period of time, they will feel very comfortable after stretching. In fact, this is also an important fitness method, called McKenzie method, which is named after the original creation of Mr. RobinMcKenzie in Australia. Its basic point is to often carry out sports that are opposite to the working posture.

Long-term sitting posture is one of the main causes of neck, shoulder and low back pain, especially for white-collar workers who have been engaged in copywriting for a long time. Maintaining correct posture and targeted exercise can eliminate fatigue and avoid the occurrence of the above diseases. In the office, the space is narrow and the work is tense. People usually bow their heads, collapse their shoulders, bend their elbows, bend over and bend their legs when working. Keeping this posture for a long time will cause some muscles of the body to be overtired, while the other muscles will be in a state of disuse for a long time and their contractility will decrease, resulting in incorrect sitting posture and muscle aches, and cervical or lumbar diseases may occur for a long time.

in the office, make full use of the work break and do the following actions 1-15 times. As long as you persist for a period of time, you can get unexpected results.

1. Stretch:

You can sit in a chair, stretch your limbs as far as possible, hold your chest out, raise your head, and cooperate with inhalation and exhalation accordingly. It can relax the originally tense muscles, contract the originally relaxed muscles at the same time, and promote blood circulation.

2. Push-ups:

Support your hands on the table, keep your legs straight together, and the whole body forms an oblique angle with the table top (grasp the inclination angle of the body and the table top according to your own strength); Then, bend your arms to lower your body, press the weight of your whole body on your arms, and then support your body with the strength of your arms. It can exercise upper limb muscles and prevent upper limb muscle fatigue.

3. Hand in and turn your wrist:

Cross your fingers together, then stretch your palms down or forward for several times. And then rotate around the wrist. Do a few hand rubs after the end. You can exercise your fingers and wrist muscles.

4. Shake your head:

First, do a few movements of lowering your head and raising your head, and then do a few movements of turning left and right. The neck muscles are mostly in a static state in working posture. Shaking your head can alternately contract and relax the neck muscles.

the above actions can be done individually or in combination. Choose the corresponding fitness method according to the posture at work. The amount of each movement can be mastered according to the length of rest time and whether the self-feeling activity is comfortable. It usually takes about 1 minutes. After finishing the action, you can use activities such as drinking water and going to the bathroom as finishing exercise.

It should be noted that there are many causes of neck, shoulder and low back pain, and the above activities can be carried out after consulting doctors and physiotherapists if necessary, so as not to affect the treatment of diseases. Mackenzie's Fitness Method in the Office of Workplace Health 2

1. When working at the desk < P > We work in a chair most of the time, so it is very important to keep ourselves in a correct sitting position. Choose a chair with a backrest and armrests. When working, be sure to keep your forearms parallel and your knees at 9 degrees to your feet. In addition, you can put a soft cushion on the lower part of your back.

2. When copying documents

When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. All these exercises can help you relieve the stress brought to your body when you are working at your desk.

3. Lunch break

Don't rush back to the office after lunch. A short walk after a meal can not only help digestion, but also help you relax all parts of your body and your mood.

4. Do squats

Separate your feet with a distance equal to the width of your shoulders, then slowly squat down with your hands on the chair and get up and stand. Do this repeatedly for 1 times, and continue to do it for 1 times after a short break. This exercise can help you strengthen your thigh and back muscles.

5. When drinking tea or coffee

After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the maximum; Or stand with your legs together, bend over and let your palms touch the ground.

6. When using the computer,

keep a healthy distance from the computer screen. The computer screen should be at least 5 cm in front, and the screen height should be slightly lower than the height of eyes. The screen should not be facing the window to avoid reflection. Often overlook and blink. In order to prevent eye dryness and fatigue, the focal length of the eyes should be changed frequently. Looking far away or blinking often helps to keep the eyes moist.

7. Take the elevator as little as possible

Moderate physical exercise can help people strengthen their heart function. Therefore, take the elevator as little as possible and take the stairs instead. If your office is on the fifth floor, walking upstairs to and from work every day is the best exercise. In addition, we want to know that running can relax brain fatigue and improve work efficiency.