"Sedentary a group of things with common features " people noticed!
Sedentary consequence is very serious! Decrease birthday, become fat, play the dead risk that raises 14 kinds of diseases... if sedentary inevitable, how to fall harm lowest? What kind of sitting position can give the body " commute a sentence " ? Look together ↓
Sedentary harm is much
University of Australian Kun Shilan considers to discover: Sedentary harm ≈ of 1 hour smokes 2 smoke ≈ to decrease birthday 22 minutes.
American cancer institute dogs in what undertook 21 years to 128 thousand person the discovery after research: Sedentary meeting plays the dead risk that raises 14 kinds of diseases; Sitting to exceed the 6 people of the hour everyday, overall die early the risk increases than be less than person of 3 hours 19% .
When we are sitting, activity of lower limbs muscle can be shut basically, metabolic rate falls 50% , decompose adipose enzymatic generation to decrease 90% , want inevitably to become fat.
Correct sitting position gives the body " commute a sentence "
If must not sit before long,
This pose can reduce the harm to the body below
Neck: Shoulder is loosened, double eye is visual ahead, the line of sight and computer top or of indication screen on 1/3 place keeps parallel.
Arm: When use clavier mouse, hand, artifice, antebrachium had better show linear, elbow nature bends, park body two side.
Back: Carry on the back after straight, coxal should can the back of the chair of bring into contact with, a small back cushion can be put in lower part of back of a chair, those who let issue back to preserve a kind of nature " C word " curve.
Leg ministry: Leg ministry and waist become right angle, cross-legged or with ankle on knee of little lift up, body centre of gravity is put equably on ischium, ham is roughly parallel at the ground, knee but a bit under hip.
Double foot: Double foot is smooth put on the ground, if bipod is less than the ground quite, can put mat of a few a shoe box, books to be below the foot, make gambrel nature shows right angle.
Besides wanting correct sitting position, prevent sedentary harm, still have a bit very crucial, the time that taking continuously namely had better not exceed 30 minutes, even if rises receive a cup of water, go wading the toilet is OK. If your condition does not allow, do not want at least successive and sedentary more than 1 hour.
So sedentary let harm turn over times
If you are not done above this pose, cannot choose at least below these more the sitting position that injures a person.
"Half " sit
Do not suggest to sit only half chair, lest the waist is het-up. Hip had better sit completely on the chair, next back should stick the back of the chair, if cannot, can put a small back cushion, avoid the waist impending. When sitting, do not put double leg on tea table to be propped up in order to obtain.
Cross one's legs sits
Cross one's legs sits function of conduce improvement lung, but some people do not suit cross one's legs to sit:
The person with bad hip joint: If hip joint itself has the loss such as synovitis, cross one's legs sits the articulatory injury with aggravating and corresponding meeting.
The person with bad knee joint: The meniscus of inside of sedentary can abrade, oppressive knee joint mixes cross one's legs cartilage, retreat with respect to may aggravating knee joint so change.
So, articulatory itself has retreat the person that change or injures not to suit long-term cross one's legs, old people does not suit more.
"Paralysis " sit
Because too tired out, after next coming home, a lot of people fall on sofa with respect to paralysis, feel such the most comfortable.
But rachis is in unbalance condition below this pose, whole body sinks, axes hind moves in, cause interverbebral disc of cervical vertebra disease, waist very easily to highlight even rachis is unbalanced.
If want to rest, suggest complete lie low lies on his back, a soft mat can be filled up below genu at the same time, make knee drive up, accord with the physiology radian of rachis, the feeling is cozier also.
Lower his head to sit
A lot of " lower one's head a group of things with common features " play a mobile phone with the pose of forward bend, this meeting gives pair of necks to use force, bring humeral Zhou Yan easily still.
The proposal looks up, erect waist is carried on the back, raise the mobile phone to as parallel as the eye height, limit use time.
5 movements " wake up " inflexible body
"Sedentary a group of things with common features " can try the following 5 movements, do not leave office area, sitting even can cap-a-pie reduces harm.
Humeral ministry surrounds
Both hands finger tip builds a shoulder, it is the centre of a circle with the shoulder, the arm draws a circle around shoulder, hold breath natural and even.
This movement can expand bosom, loosen two shoulders joint, strengthen on back, especially bladebone area, agile ancon is articulatory.
Back extend
Stand naturally, shoulder sinks, rachis upend. Arm rearward bends, both hands across holds ancon joint in arms, control 10 seconds; Loose both hands, put the palms together of the centre of the palm at backside, finger needle points to the ceiling, control 20~30 second.
This pose can develop pectoral outline effectively, the posture that corrects bad sitting position to cause owes beautiful, enhance shoulder, ancon and the flexibility of hand wrist.
Drawing rachis
Stand, inspiratory, two tactics is lifted slowly to upper part of the top of head, hold out a bosom to receive an abdomen, breathe 30~60 second naturally, extend rachis; Expiratory, slowly unbend thes upper part of the body, before both hands of put the palms together is put at the bosom, lower his head to loosen. Repeat this pose 3 times.
This movement conduce eliminates abdomen redundant and adipose, make abdominal muscle strong, enhance thoracic vertebra, vertebral flexibility at the same time.
Carry leg balance
Part double leg stands, two tactics is put in coxa ministry two side, body core drops to left leg; Inspiratory, right leg is extended backward, two coxa maintain a level; Recurvate right leg, right hand handholding instep, left hand is extended ahead poise.
Change left leg to repeat afore-mentioned acts. The attention holds breath smooth, the upper part of the body does not want pitch. This movement can alleviate leg ministry muscle is nervous, still conduce to concentration attention.
Stretch tight instep of tiptoe, pull out
When sitting, stretch tight below the desk stretch tight sufficient back of tiptoe, extend, alternant favour sb controls double perhaps leg 1 minute, these extend movement conduce prevent thrombus of lower limbs vein.
Loop of old people lower limbs is bad, watch TV, look announce the correct time often should do such carrying more the leg moves.
If you do not have a condition to ambulate really,
Should stand more at least,
Stand up for instance receive call,
Walk along roadside discussion problem to wait with colleague edge.
Anyhow can be much activity, fasten sedentary oh ~
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