Preventing office syndrome is not difficult. Just adjust your behavior. You can do this by adjusting your sitting posture to be correct, such as sitting with your back straight, adjusting the computer screen to be at eye level, getting up and walking around, and stretching your muscles every 30 minutes. ทางเข้า ufabet One of the best tips for preventing office syndrome is exercising that emphasizes stretching your muscles while sitting at work. Today, Fitness Innovation (Thailand) Co., Ltd. (FIT®), a training institute that provides knowledge and a place to train exercise, as well as issuing the largest professional certificates in Southeast Asia, will introduce easy stretching postures that everyone can do at home and at work, which can help reduce muscle tension and balance your body to feel more relaxed.
1. Neck muscle exercise
Sit up straight, tilt your head slightly forward and slowly rotate to the right, hold for about 10 seconds, and repeat on the left side, 3 times on each side. Next, stretch your neck to the side by turning your head to the right, hold for 10 seconds, and repeat on the left side. Both poses will help release tension in the neck and increase flexibility in the upper spine.
2. Stretching the muscles on the sides of the body
This is an area that is often tense and sore when sitting for a long time. It can be reliev by sitting with your back straight, inhaling and clasping your hands above your head, bending your elbows slightly, and exhaling and leaning to the right. Return to sitting up straight, inhaling and leaning to the left. Repeat 3-5 times alternating sides and the tightness in the side of the body will ease.
3. Stretching the back and front of the body
Simply bring both hands to grab the front knees, inhale, stretch the body straight, expand the chest, stretch the neck, stretch the chin, lift the head slightly to stretch the front of the body, then exhale, tighten the stomach, bend the body backwards, and slowly press the neck down close to the chest to stretch the back of the body, repeat 3-5 times to increase flexibility in the middle spine.
Office syndrome, although a silent threat to the health of office workers, can be prevented by changing daily behaviors. Just find time to get up, walk, and stretch every day with easy poses anytime, anywhere. This will help maintain health and increase work efficiency in the long run.
If you are one of those who are interested in health and want to meet experts from the fitness industry around the world, Asia Fitness Conference 2024 will feature workshops and exercise classes from leading experts in the fitness industry both locally and internationally, as well as demonstrations of simple exercises that can be done at home to build strength, increase joint mobility, and improve body balance. In addition, there will be seminars and recommendations on exercise techniques that are appropriate for people with specific health problems.